spiced-cauliflower-and-courgette-0ccb216b.pdf

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Spiced Cauliflower and Courgette with Yellow Rice, Pistachios and Coriander Salsa
It’s hard to describe this dish and its amazingness. There are just so
many wonderful ingredients, so André thought - why not just bring
them together to make this epic spiced cauliflower and courgette,
with yellow rice and pistachios. You’ve got crunch, spice and tang -
what more could you need?
35 mins
veggie
healthy
5 of your
5 a day
spicy
vegan
Cauliflower
(1/2)
Courgette
(1)
Nigella Seeds
(1 tsp)
Turmeric
(1/2 tsp)
Onion
(1)
Garlic Clove
(1)
Yellow Mustard
Seeds (1 tsp)
Basmati Rice
(175g)
Water
(350ml)
Vegetable Stock
Pot (1)
Coriander
(1 bunch)
Vine Tomato
(2)
Spring Onion
(2)
Lime
(1/2)
Pistachios
(25g)
Raisins
(30g)
2 PEOPLE INGREDIENTS
•
Cauliflower, florets
•
Courgette, chopped
•
Nigella Seeds
•
Turmeric
•
Onion, chopped
•
Garlic Clove, chopped
•
Yellow Mustard Seeds
•
Basmati Rice
1/2
1
1 tsp
1/2 tsp
1
1
1 tsp
175g
•
Water
•
Vegetable Stock Pot
•
Coriander, chopped
•
Vine Tomato, chopped
•
Spring Onion, sliced
•
Lime
•
Pistachios
•
Raisins
350ml
1
1 bunch
2
2
1/2
25g
30g
Our fruit and veggies may need a little
wash before cooking!
Did you know...
Cauliflower is actually a flower that hasn’t
fully developed yet.
Allergens:
Mustard, Celery, Sulphites, Nut.
Nutrition as per prepared and listed ingredients
Energy
Per serving
Per 100g
522 kcal / 2202 kJ
72 kcal / 302 kJ
Fat
11 g
2g
Sat. Fat
2g
0g
Carbohydrate
87 g
12 g
Sugars
27 g
4g
Protein
17 g
2g
Salt
4g
0g
Vegetable Stock Pot Ingredients:
Water, Salt, Yeast
Extract, Glucose Syrup, Carrot Juice [7%], Dried Onion
[4%], Sugar, Garlic Powder [contains
Sulphites],
Stabiliser [Tara Gum],
Celery
Salt,
Celery
Powder,
Carrot, Parsley, Ground Turmeric, Ground White Pepper.
1
cauliflower.
Separate the
cauliflower
into florets. Cut the top and bottom off the
courgette,
cut in half lengthways and then cut lengthways again so you have four
strips. Chop each strip into three pieces.
1
Pre-heat your oven to 200 degrees. Remove the outer leaves from the
2
nigella seeds
and half of the
turmeric.
Season with a pinch of
salt
and drizzle over
some
oil.
Mix well to make sure your
veggies
are nicely coated with the
spices
and
oil.
Pop in your oven and roast for 25 mins.
Tip:
The cauliflower should be slightly
browned and crispy when ready.
2
Put your
cauliflower
and
courgette
onto a baking tray and sprinkle over the
chop into small cubes. Peel and chop the
garlic.
3
While your veggies cook, cut the
onion
in half through the root, peel and then
4
Heat a saucepan over medium heat and add a drizzle of
oil.
Add your
onion
and
4
cook for 3 mins, add your
garlic,
your remaining
turmeric
and the
mustard seeds
and cook for another minute. Pour in the
rice,
give it a stir to make sure it is nicely
coated with the
turmeric,
then pour in the
water
(as specified in the ingredient
list). Add the
vegetable stock pot
and bring to the boil. Reduce the heat to
medium-low and pop on the lid. Cook for 10 mins and then remove from the heat.
Leave the lid on for another 10 mins for perfectly cooked
rice!
coriander.
Chop the
tomato
into 1cm pieces and place in a bowl. Remove the root
from the
spring onion
and slice as thinly as possible. Add your
spring onion
to your
tomato
and mix with a pinch of
salt
and your
coriander.
Grate in the
zest
of the
lime
and squeeze in its
juice.
Remove the shells and chop the
pistachios.
5
Now chop the rest of the ingredients to make a salsa. Roughly chop the
6
When your
rice
is cooked, carefully mix in the
raisins
and half of your
5
pistachios.
Serve your
roasted veggies
on top of a generous amount of
rice
and
then finish the dish with your
salsa
and a sprinkling of
pistachios.
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