South Indian bowl

South Indian bowl

By

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

The ingredient of South Indian bowl

  1. 400g cauliflower florets
  2. 1 tablespoon vegetable oil
  3. 1/3 teaspoon ground turmeric
  4. 3 carrots, coarsely grated
  5. 200g green beans, trimmed, cut into 3cm pieces
  6. 1 tablespoon vegetable oil
  7. 1 teaspoon brown mustard seeds
  8. 1 red onion, finely chopped
  9. 3 sprigs fresh curry leaves
  10. 1 teaspoon cumin seeds
  11. 2 tablespoons shredded coconut
  12. 1 tablespoon lemon juice
  13. 2 x 250g pkts quinoa and brown microwave rice
  14. 100g paneer
  15. Indian chutney, to serve

The instruction how to make South Indian bowl

  1. 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.
  2. 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.
  3. 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.
  4. Meanwhile, lightly spray a frying pan with oil and heat over medium-high. Cook paneer, tossing for 3-4 minutes or until golden.
  5. Divide quinoa and rice between 4 bowls. Arrange beans, carrot, cauliflower and paneer over rice. Serve with a dollop of chutney.

Nutritions of South Indian bowl

calories: 569.537 calories
calories: 21.6 grams fat
calories: 7 grams saturated fat
calories: 77.4 grams carbohydrates
calories: 7.9 grams sugar
calories:
calories: 20.1 grams protein
calories: 22 milligrams cholesterol
calories: 148 milligrams sodium
calories: https://schema.org
calories: NutritionInformation

You may also like