Spicy Cauliflower Rice With Minty Cucumber Raita Recipes

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SPICY CAULIFLOWER RICE WITH MINTY CUCUMBER RAITA



Spicy cauliflower rice with minty cucumber raita image

A vegetarian, calcium, folate, fibre, iron and vitamin C-rich pilau that's also 4 of your 5-a-day. Packed with goodness!

Provided by Sara Buenfeld

Categories     Dinner, Main course, Supper

Time 40m

Number Of Ingredients 18

85g brown basmati rice
1 tsp ground turmeric
2 tsp ground coriander
seeds from 6 cardamom pods
1 tbsp finely chopped fresh ginger
2 bay leaves
1 red chilli , deseeded and finely chopped
2 tsp reduced-salt vegetable bouillon (wheat free if you're gluten free)
25g creamed coconut , chopped
400g can chickpeas (no need to drain)
200g cauliflower florets , broken into bite-sized pieces
1 red pepper , cut into chunks
1 red onion , cut into thin wedges
1 tbsp rapeseed oil
½ tsp cumin seeds
150ml pot live natural bio yogurt
¼ cucumber , coarsely grated
½ small pack mint , leaves chopped, a few left whole

Steps:

  • Heat oven to 220C/200C fan/gas 7. Put the rice in a sauté pan with the turmeric, coriander, cardamom, ginger, bay leaves and chilli. Pour in 300ml water and add the bouillon and creamed coconut. Bring to the boil, cover the pan and leave to simmer for 15 mins. Add the chickpeas with their liquid (and a little more water if necessary), then cook, covered, for 10 mins more.
  • Meanwhile, toss the cauliflower, red pepper and onion in the oil with the cumin seeds. Spread out on a baking sheet and roast for 20 mins until the vegetables are tender and a little charred around the edges.
  • While the cauliflower and rice cook, make the raita by mixing together the yogurt, cucumber and chopped mint.
  • When the cauliflower and rice are tender (the stock should be absorbed by now), toss the two together, scatter with the mint leaves and serve with the raita on the side.

Nutrition Facts : Calories 588 calories, Fat 19 grams fat, SaturatedFat 7 grams saturated fat, Carbohydrate 73 grams carbohydrates, Sugar 18 grams sugar, Fiber 14 grams fiber, Protein 23 grams protein, Sodium 0.2 milligram of sodium

CUCUMBER-MINT RAITA



Cucumber-Mint Raita image

Raita - A cold yogurt condiment used as a side dish to curry is often served with Indian food to cut the heat of the spicy dishes.

Provided by SueVM

Categories     Vegetable

Time 15m

Yield 8 serving(s)

Number Of Ingredients 6

1 large English cucumber, peeled. seeded and coarsely grated
2 cups plain yogurt
1/4 cup fresh mint leaves, finely chopped
1 teaspoon ground cumin
salt and pepper
1/4 teaspoon cayenne pepper (plus a pinch for serving)

Steps:

  • Coarsely grate cucumber and pat dry with a kitchen towel.
  • Whisk yogurt, mint, cumin, and 1/4 teaspoon cayenne pepper in medium bowl to blend.
  • Add grated cucumber and toss to coat. Season raita to taste with salt and pepper.
  • Cover and refrigerate for at least 2 hours.(Can be prepared 1 day ahead, keep refrigerated.).
  • Sprinkle raita with a pinch of cayenne pepper and serve.

Nutrition Facts : Calories 44.7, Fat 2.1, SaturatedFat 1.3, Cholesterol 8, Sodium 29.6, Carbohydrate 4.5, Fiber 0.3, Sugar 3.5, Protein 2.5

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