Mock Chicken & Cauliflower Curry with Pilau Rice

Mock Chicken & Cauliflower Curry with Pilau Rice

A mellow curry that will please everyone – just have some hot pepper sauce available for those who like a bit of a kick to their food!

Photo courtesy of http://flavourphotos.com/

Gluten free
Wheat free
Reduced sugar, diabetic friendly
Quick meal
Freezable

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Total time

35-40 minutes

Cuisine

Indian and Indian Subcontinent

Meal

  • mains

Servings

3-4

Ingredients

  • Rice 225g/8oz basmati brown rice (or use long grain brown rice if not available/too expensive)
  • 1 tsp vegetable oil 3 large garlic cloves, crushed
  • 600ml/20fl oz water
  • 1/2 tsp turmeric
  • 1 heaped tbsp fresh coriander, chopped
  • Salt

Curry:

  • 1 tbsp vegetable oil
  • 1 medium onion, finely chopped
  • 1 small cauliflower, cut into small florets
  • 1 jar of Meridian Korma or Tikka Masala sauce (GF, soya free, vegan etc)
  • 60g/2oz TVP chunks (GF), soaked in ½ tsp vegan bouillon and 200ml/7fl oz just boiled water
  • OR 1 tin vegetarian ‘chicken/duck’ (such as Granovita), drained and cut into chunks
  • OR 1 pack plain tofu plus low-cal oil spray for frying (GF)
  • 300ml/10fl oz vegetable stock or water
  • 2 tsp cornflour OR 1 tsp arrowroot (GF)
  • 100ml/generous 3fl oz soya, almond or rice milk
  • 2 tbsp plain soya or coconut yoghurt
  • Salt to taste – if you’ve used salted stock, taste curry before adding any extra salt
  • 1 tsp garam masala

Instructions

1. Heat oil in a medium-large saucepan and sauté garlic and rice for a few minutes, stirring continuously until rice is evenly coated with oil. Add turmeric, water and salt. Cook for 20-25 minutes or until rice tender but not mushy.

2. Meanwhile, prepare tofu or TVP chunks if using.

3. If using tofu, drain off all liquid in packet, then press with kitchen paper or a clean tea towel to extract as much excess liquid as possible. Chop into cubes and lightly fry in 2 squirts of low-cal oil spray until each side is golden brown. Set aside.

4. If using TVP chunks, soak in hot stock, cover and set aside.

5. Make curry: in a medium-large pan, heat oil and sauté onion and cauliflower for 5 minutes. Add stock/water, bring to boil then cover and simmer for about 10 minutes. (Add a little more fluid if necessary to ensure the cauliflower cooks without sticking.)

6. Add ‘chicken’: drained TVP chunks OR cooked tofu chunks OR vegetarian ‘chicken’ pieces.

7. In a small container, mix soya/rice milk and cornflour to a smooth paste. Add this and the curry sauce to the pan. Stir well so all ingredients are coated with sauce.

8. Bring to boil, stirring continuously then simmer for a further 5-10 minutes, or until cauliflower is cooked. Check seasoning.

9. Check that the rice doesn’t need any more fluid.

10. Just before serving, add the yoghurt and garam masala and mix in to the curry.

11. Serve curry on a bed of rice, sprinkled with chopped coriander. Serve with chapattis and chutney as desired.

*Co-op Balti Cook-in Sauce; Patak’s Balti Sauce in a jar; Patak’s Mild Balti Sauce in a tin; and Iceland Curry sauce are also suitable.

Optional extras / notes

  • 10 minutes preparation time, 25-30 minutes cooking time

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