Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
A warmly spiced mince that needs no rice.
Equipment: Large frying pan or saucepan with lid
Measures and names
Ingredients
- 1 tbsp oil
- 1 onion, chopped
- 2 garlic cloves, crushed
- Thumb of ginger, grated
- 400 g beef or lamb mince (ground lamb)
- 2 tsp curry powder or garam masala
- 1 x 400g tin chopped tomatoes
- ½ cauliflower, broken into small florets
- Salt and black pepper
Optional extras
- Handful of frozen peas
Method
- Heat the oil in a large pan over a medium heat and cook the onion for 4–5 minutes, until soft and golden at the edges.
- Add the garlic, ginger and mince. Turn up the heat and fry for 5–6 minutes, breaking the mince up with a spoon, until well browned.
- Stir in the curry powder and cook for 1 minute, until fragrant.
- Add the tomatoes and cauliflower, season with salt and pepper, and simmer for 12–15 minutes, until the cauliflower is tender and the sauce has thickened.
- Stir in the peas, if using, and cook for 2 more minutes.
- Taste and adjust the seasoning, and serve hot with a dollop of full-fat yoghurt if you like.
Swaps and tips
Cauliflower cooked in the sauce replaces rice and soaks up the spice. Add a dollop of full-fat yoghurt to serve.
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 46 g | 20 g | 8 g | 35 g | 580 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
