Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
Spiced minced beef with cauliflower — India.
Equipment: Large frying pan or saucepan
Measures and names
Ingredients
- 600 g beef mince (ground beef)
- 1 onion, chopped
- 3 garlic cloves, crushed
- 20 g fresh ginger, grated
- 2 tsp garam masala
- 1 tsp turmeric
- 1 x 400g tin chopped tomatoes
- 0.5 cauliflower, in small florets
- 1 tbsp olive oil
- 10 g fresh coriander (cilantro), to serve
- salt and black pepper
Optional extras
- 1 handful frozen peas
Method
- Heat the oil in a large pan and cook the onion for 5 minutes, until golden.
- Add the garlic, ginger, garam masala and turmeric and cook for 1 minute, until fragrant.
- Turn up the heat, add the mince and fry for 6–8 minutes, breaking it up, until browned.
- Stir in the tomatoes and cauliflower, season, and simmer for 12–15 minutes, until the cauliflower is tender and the sauce has thickened.
- Add the peas, if using, and warm through for 2 minutes. Taste and adjust the seasoning.
- Scatter with coriander and serve, with a spoonful of full-fat yoghurt if you like.
Swaps and tips
Cauliflower cooked in the sauce replaces rice and soaks up the spice. Keep peas to a handful per portion.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 31 g | 8 g | 3 g | 22 g | 355 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
