1. Spice up
it Vegetable curry with pilau rice
ake e it
Fk PER SERVING * 30 MINUTES TO PREPARE,
Ma 30–35 MINUTES TO COOK * SERVES 4 v
your night
1 tsp each coriander seeds, ¼ tsp ground cloves 150g (5½oz) low fat
fennel seeds and cumin seeds 1 tsp turmeric natural yogurt
Low fat cooking spray 1 tsp tamarind paste For the rice:
1 onion, finely chopped Juice of ½ lemon 4 cardamom pods
1 red chilli, deseeded and 500g (1lb 2oz) passata 8 cloves
finely chopped 400g (14oz) cauliflower florets 2 bay leaves
Treat yourself to a low POINTS values 15g (½oz) fresh ginger, peeled 250g (9oz) each potatoes and 1 cinnamon stick
and finely chopped mango flesh, both peeled 1 tsp turmeric
Weight Watchers Vegetable Curry or 2 garlic cloves, finely chopped and chopped 250g (9oz) basmati rice
stir up your own aromatic version ½ tsp cayenne pepper 100g (3½oz) spinach 700ml (1¼ pint) hot vegetable stock
1 Heat the coriander, fennel and cumin seeds in a pan for 25–30 minutes, until the vegetables are tender.
3 Meanwhile, to make the rice, mist a pan with low
for 1 minute until aromatic and toasted. Set aside.
2 Mist the pan with low fat spray and add the onion. fat spray and add the cardamom pods, cloves, bay
Fry, stirring, for 2–3 minutes until softened. Add the leaves, cinnamon and turmeric. Cook, stirring, for 2
toasted seeds with the chilli, ginger, garlic, cayenne minutes, then add the rice and stock. Bring to the boil,
pepper, cloves, turmeric, tamarind paste and the cover and cook for 10 minutes. Remove from the heat
lemon juice. Cook, stirring, for 2 minutes, then add the but leave the lid on for 5 minutes to steam the rice.
4 Stir the spinach into the curry with the yogurt and
passata, cauliflower, potatoes, mango and 300ml
(10fl oz) hot water. Bring to a simmer, cover and cook season to taste. Serve with the rice.
INSPIRING IDEAS
FAKE IT MAKE IT
A curry is many people’s Friday
The spices in this vegetable curry combine
night favourite, so tucking into
to give it an aromatic flavour that brings
Weight Watchers Vegetable Curry with
out the best in the vegetables, while the
Pilau Rice means you can indulge in a
mango adds a fruity sweetness. It’s full of
lightly spiced, full flavoured curry for just 4½
Filling Foods, making it a satisfying choice.
POINTS values. Try serving it with a Weight Watchers Mini
Plain Naan for a additional 2 POINTS values per naan.