South Indian bowl

Copy Icon
Twitter Icon
South Indian bowl

Description

This healthy South Indian bowl packs a punch of flavour. Ready in just 30 minutes, it's a wonderful addition to your weeknight cooking repertoire.

Cooking Time

Preparation Time :10 Min

Cook Time : 25 Min

Total Time : 35 Min

Ingredients

Serves :
  • 400g cauliflower florets


  • 1 tablespoon vegetable oil


  • 1/3 teaspoon ground turmeric


  • 3 carrots, coarsely grated


  • 200g green beans, trimmed, cut into 3cm pieces


  • 1 tablespoon vegetable oil


  • 1 teaspoon brown mustard seeds


  • 1 red onion, finely chopped


  • 3 sprigs fresh curry leaves


  • 1 teaspoon cumin seeds


  • 2 tablespoons shredded coconut


  • 1 tablespoon lemon juice


  • 2 x 250g pkts quinoa and brown microwave rice


  • 100g paneer


  • Indian chutney, to serve

Directions

  • Preheat oven to 200C or 180C fan-force. Line an oven tray with baking paper. Place cauliflower, vegetable oil and turmeric in a large bowl. Season and toss to coat. Arrange on prepared tray in a single layer. Roast for 25 minutes.
  • Meanwhile, cook beans in a small saucepan of boiling salted water for 3 minutes or until tender. Drain and return to pan to keep warm.
  • Meanwhile, heat coconut oil in a large frying pan. Cook mustard seeds for 1 minute or until they start to pop. Add onion, curry leaves and cumin seeds and cook, stirring, for 5 minutes or until onion softens. Add half of onion mixture to beans. Add carrot and coconut to large pan and cook, stirring, over medium heat for 1-2 minutes or until carrot is bright orange. Add lemon juice and toss to coat.
  • Meanwhile, lightly spray a frying pan with oil and heat over medium-high. Cook paneer, tossing for 3-4 minutes or until golden.
  • Divide quinoa and rice between 4 bowls. Arrange beans, carrot, cauliflower and paneer over rice. Serve with a dollop of chutney.