Chicken, cauliflower & spinach curry with raita

This great mid-week dinner option won’t take long to cook and delivers a whole heap of nutrients.

Chicken is a great source of lean protein to help with muscle building, bone density, immune and heart health, and brain function. Protein is needed for most bodily functions, so it is important to eat sufficient in your diet; I aim for 1.5g per kg of body weight, so a good guide is around 25g x3 per day (in each meal). The UK Government Guidelines for protein intake recommend 0.8g per kg, but this level is to prevent deficiency. but depending on your activity levels, exercise regime, or age, it may not be optimal.

Cauliflower, like broccoli, Brussels sprouts, and cabbage, is part of the Brassica family. It is high in fibre and essential nutrients like vitamins C, K, and folate, which play important roles in immune function, bone health, blood clotting, and overall metabolism.

Cauliflower also contains various antioxidants, including vitamin C, beta-carotene, and phytonutrients such as quercetin and kaempferol. Antioxidants help protect cells from oxidative stress and inflammation linked to chronic diseases like heart disease and cancer. Some compounds in cauliflower, like sulforaphane and indole-3-carbinol, have anti-inflammatory properties and may lower the risk of inflammatory conditions such as arthritis and inflammatory bowel diseases. In addition, these compounds release antioxidant and detoxification enzymes that protect against cell damage from carcinogens and support liver function, which is the key organ for detoxing.

This recipe is very versatile as you can easily make it veggie or vegan - leave out the first stage of frying the chicken and add chickpeas (or whatever bean you prefer) or tofu cubes instead of chicken. You can also make the raita dairy-free by using coconut yogurt, and for ultimate flexibility, change the veggies - instead of cauliflower use broccoli, aubergine (but pre-roast in the oven to brown), courgette, Brussels, green beans and switch the spinach for kale, cabbage, leafy greens, or peas.

Ingredients

Serves 4 

• 4 chicken breasts, chopped

• 1 lg onion, chopped in half moons

• 2 cloves garlic, finely grated or chopped

• 1 thumb ginger, finely grated

• 1 red chilli, chopped finely 

• ½ tsp ground cumin

• ½ tsp ground coriander 

• ½ tsp turmeric

• 1 tsp garam masala 

• 300g or ½ small cauliflower, chopped in small florets

• 1 x 400g tin chopped tomatoes

• 1 x tin coconut milk

• 100g red lentils, rinsed well

• 3-4 blocks frozen spinach 

• 1 tsp sea salt 

• 1 lime, quartered

Method

• Heat a knob of coconut oil in a large pan and then fry the chicken in two batches and set aside. 

• Add ½ tbsp of oil to the pan and gently cook the onions for 10-15 minutes until soft. 

• Next, add the garlic and ginger for a few minutes and then stir in the ground spices for 30 seconds. 

• Then, add the chicken (or vegan substitute) and cauliflower before pouring in the tomatoes and coconut milk. 

• Next, add the lentils and ¼ tin of water (use the empty tomato tin).

• Simmer for 25 minutes, then add the spinach for another 5 minutes until heated through. Add the salt.

• Top with red chilli and coriander and serve with lime wedges, basmati rice and raita

Sweet potato, lentil & chickpea curry with raita

Here’s my take on a traditional Indian dish called chana masala. I realise I’m being totally inauthentic adding sweet potato and lentils, as this should be made only with chickpeas, but I wanted a slightly different texture and taste this time.

The curry works really well with a side of raita as you have a nice fresh crunch from the cucumber and cooling creaminess from the yoghurt to counteract the spicy heat.

I served ours up with a combination of brown basmati, raita and chapatis (recipe here).

Ingredients

Serves 6-8

• 1 large onions, half moon slices

• 2 large garlic cloves, grated

• 1 tsp garam masala

• ½ tsp ground cumin

• ½ tsp dried red chilli flakes

• ¼ tsp turmeric

• 2 x 400g tins tomatoes

• 1 tbsp tomato purée

• 2 x 400g tins chickpeas

• 1 sweet potato, cubed

• 150g red lentils, rinsed well

• 1 tsp sea salt

• 20-30g fresh coriander, optional

  Raita

• 250ml Greek or plain yoghurt

• 2 spring onions, sliced finely

• 15cm cucumber, small cubes

• Juice of ½ - 1 lime

• ½ tsp sea salt

• ¼ tsp ground cumin

Method

• Heat 1 tbsp rapeseed oil in a large pan and then add the onions, frying on low for 10 minutes.

• Next add the garlic for 1 minute and then the spices, warming through for 30 seconds.

• Pour in the tomatoes, plus 1 ½ tins of water, tomato purée, chickpeas, sweet potato and lentils.

• Simmer for 25 minutes.

• Mix all the raita ingredients together.

• Add the salt and a handful of coriander and stir well.

• Serve with basmati rice and or chapatis and extra coriander leaves.

Tip

• If you’re making chapatis then get the dough ready before you start on the curry. That way the dough can rest and then you’ll be ready to roll them out and cook while the curry bubbles away.

• I’ve listed the coriander as optional as I know a lot of people don’t like it. Personally I think the curry tastes more interesting with it in, but it will still be tasty if left out.

Spicy Garam masala beans

I’m not sure if I’m in a minority, but I love beans: they’re really versatile as they’re a ‘blank canvas’ for different spices, hearty and a super cheap plant based protein, especially if you buy dried.

I’m certainly in a minority at home as the kids won’t have anything to do with them and even Ralph the human dustbin isn’t that keen. He’s scarred from a traumatic childhood incident of being forced to eat baked beans by TV presenter Judith Chalmers. A little known fact.

Anyway, even Ralph said these were tasty, so they must be alright! This recipe makes a big pan so you can freeze a few portions - great for a quick dinner or if I’ve made a curry I’ll defrost a portion to have another dish on the table without much effort.
Another great way to eat these would be in an Indian style wrap with my roasted cauliflower, brown basmati, coriander and coconut yoghurt.

Ingredients

Serves 6-8

• I large onion, chopped

• 2 garlic cloves, minced

• 2 tsp garam masala

• 1 tsp dried chilli flakes

• 1 tbsp tomato purée

• 4 x 400g tins of mixed beans (any kind), drained

• 150g red lentils, rinsed well

• 1 x 400ml tin of coconut milk

• 1 x tin of tomatoes

• 1 ½ tsp sea salt

• A handful of coriander leaves, optional

Method

• Heat ½ tbsp olive or rapeseed oil in a large pan. Add the onions and fry gently for 15-20 minutes until softened and starting to brown.

• Add the garlic and stir in well, cook for 1 minute.

• Next add the garam masala and chilli flakes, allowing them to warm and release their flavours for about 30 seconds, then stir in the tomato purée.

• Pour in the tinned beans, red lentils, coconut milk and tomatoes. Fill one of the empty tins with water and add to the pan as well.

• Bring to the boil and then reduce to a simmer for 60 minutes.

• Add the salt and coriander if you’re using it.

  Serve with:

• brown basmati, naan bread, plain or vegan coconut yoghurt.

• roasted butternut squash or sweet potato and yoghurt.

Beetroot coconut curry with lime & coriander raita

Beetroot is one of my favourite vegetables as I love it’s sweet earthly flavour and the texture really lends itself to cooking low and slow. I usually make roasted beetroot salads with tahini or risottos with feta, but I thought it was time for a change so I decided to experiment with Indian flavours and spices to make my version of a curry.

Don’t let the cooking time of 1 hour put you off, there is very little prep to do and once you’ve finished you just need to leave the curry to bubble away. This recipe should also work well in a slow cooker as beetroot can be cooked for a long time without losing it’s texture.

Ingredients

Serves 4-6

• 1 tbsp rapeseed oil

• 1/2 tsp black mustard seeds

• 1 tbsp dried curry leaves

•  3 large cloves garlic, grated

• 1 thumb ginger, grated

• 1/2 tsp dried chilli flakes

• 1 tsp cumin

• 1 tsp coriander

• 1 large red onion, chopped finely

• 200g cherry tomatoes, halved

• 600g beetroot, chopped into 2cm cubes

• 1 x 400ml tin coconut milk

• Handful of coriander to serve

Naan

• I often make Jamie Oliver’s Easy naan as it’s a really straightforward recipe and works well every time.

Lime & coriander raita

• 2 spring onions, chopped finely

• 8 thick slices of cucumber, chopped into small cubes

• 300ml plain yoghurt

• 1 tsp sea salt

• Handful of coriander, chopped roughly

• Zest and juice of 1 lime

Method

• If you’re making naan, then do this first so it can prove while you cook the curry. Jamie Oliver’s take about 1.5 hrs so factor that in to your timings.

• Heat 1/2 tbsp rapeseed oil in a wide bottomed pan and then add the mustard seeds until they start to pop. Then add the curry leaves and warm through for about 30 seconds until you get a nutty smell.

• Next add the other 1/2 tbsp of rapeseed oil and the onions and cook on a low heat for 15 minutes until they have started to brown a little.

• Then add the garlic and ginger, stir well and cook for 1 minute before adding the spices. Stir and warm through for another minute until you smell their aroma.

• Then stir in the beetroot and cherry tomatoes making sure it they are coated well with the spices. Cook on a low heat (just enough that you can hear a sizzle) for 10 minutes with the lid half on.

• Pour in the coconut milk, heat through so it bubbles and then reduce to simmer on a low heat for an hour with the lid on. Stir from time to time and checking that the curry isn’t bubbling too fiercely. If it is, then take the lid off for a few minutes to cool off.

• While the curry is cooking make the raita by putting the all the ingredients in a bowl and mixing well.

• Start the rice about 20 minutes before the curry is ready (depending on the packet instructions - usually basmati is 10 minutes boiling, 10 minutes steaming off the heat.

• Serve with a sprinkle of coriander.

Courgette & chickpea curry

Another courgette delivery from my green fingered allotment owning friends means a tasty vegan curry tonight. This is a store cupboard recipe that I quickly put together and it turned out to be a good ‘un. I wish I could say the kids loved it too, but I'd be lying, they had fish fingers (sigh). Anyway, the good news is that this recipe is really quick to prepare and serves 6 so you'll have plenty of leftovers for another night, even if the kids think it looks like the devil’s work.

Ingredients

Serves 6

• 1 tsp mustard seeds

• 15 curry leaves

• 2 tbsp rapeseed oil

• 1 onion, chopped finely

• 1 1/2 tsp ground cumin

• 1/2 tsp chopped dried chilli flakes, or more if you like it hotter!

• 1 tsp tumeric

• 1 tbsp tomato puree

• 4 large courgettes, chopped in slices and then in half

• 1 x 400ml tin coconut milk ( I like Sainsburys own brand, it's not as gloopy as others)

• 1 x 400g tin chickpeas, drained

• Fresh coriander

• Lime

Method

• Heat the oil in a large pan and then add the mustard seeds; warm until they being to pop and then add the curry leaves and warm through for a minute.

• Put the onion in the pan and cook gently on low for 15 minutes until soft.

• Next add the spices and stir for a minute to warm through and release their flavour.

• Put the courgettes in the pan and mix, cook for around 10 minutes until softened and then add the tomato purée followed by the coconut milk and chickpeas; simmer for a further 10 minutes.

• Serve with a sprinkle of coriander, a squeeze of fresh lime and a cold beer.

Quick fish curry

This is a great healthy mid-week recipe that you can knock up in 30 minutes and hopefully you'll have most of the ingredients in your cupboard. Now I appreciate that not everyone will be totally stocked up, but if you like making curries then you probably have most of them below.

Ingredients

Serves 4

• 3 tbsp rapeseed oil

• 2 tsp mustard seeds

• 20 curry leaves

• 1 large onion, or 2 medium, finely sliced

• 1 clove garlic, chopped finely or minced

• 1 tsp dried chill flakes, or less if you don't like it hot

• 2 tins 400g tomatoes

• 3-4 tbsp coconut cream, or 1 x 400ml tin coconut milk

• 800g cod, or firm white fish

• 320g brown basmati

Method

• First heat up the oil in a large pan, add the mustard seeds and heat until they start to pop.

• Then add the curry leaves and warm through for 1-2 minutes.

• Next put in the onion and fry gently for about 10 minutes until soft, then add the garlic and chilli flakes, cook for 2 minutes.

• Pour in the tomatoes and simmer for 15 minutes before adding the coconut cream and 200ml of water, or just the tin of coconut milk. Simmer for 5 minutes.

• Add the fish and cook for 5-7 minutes, or until it has heated right through.

• Serve with basmati rice, a squeeze of lime and yoghurt

Chana masala / chickpea curry

I made a big pot of this curry the other night so I have some tasty lunches over the next few days.

This is a recipe from Meera Sodha’s wonderful debut cookbook Made in India. Apparently I’m not alone in loving this dish as as she says in her description that, “right now, millions of Indians are probably tucking into a chana masala: it’s the dish that sustains a nation, the coals of India’s engine room.” Well, I can understand why – it’s full of protein-rich chickpeas, delicious aromatic spices and low in fat. What’s not to like?

Ingredients

Serves 4

• 200g dried chickpeas (or 2 x 400g tins)

• 1 teaspoon bicarbonate of soda

• 3cm ginger, peeled and grated finely

• 2 cloves of garlic, peeled and grated finely

• 1 fresh green chilli, finely chopped

• 3 tablespoons of rapeseed oil

• 2 onions, slicces

• 1 x 400g tinned plum tomatoes

• 1 tablespoon tomatoe puree

• 1 teaspoon garam masala

• ¾ teaspoon ground cumin

• ½ teaspoon chilli powder

• ¼ teaspoon ground turmeric

Method

• If you are using dried chickpeas then soak in cold water with the bicarbonate of soda over night, or at least 6 hours. Rinse, drain, then cover with more cold water and boil for 30-45 minutes until soft, discard the scum if it appears when boiling.

• Grate the ginger and garlic, then chop the chilli, mix together with a pinch of salt.

• Put the oil into the pan and heat, when it is hot add the onions and cook for 10 minutes or until they become golden. Keep stirring!

• Add in the ginger, garlic and chilli mix into the pan and stir, then the tomatoes and squash them once in the pan, followed by the tomato puree. Cook the sauce for 8-10 minutes.

• Add the garam masala, 1 ½ teaspoons of salt, cumin, chilli powder and turmeric, cooking for a few minutes before adding the chickpeas. Add up to 5 tablespoons of water to thin the sauce if it is quite thick at this point. Stir well and cook for another 5 minutes.

• Serve with chapattis and a tomato and sweet onion salad dressed with rapeseed oil and fresh lime. 

Chapattis

Ingredients

Makes approx 5

• 300g Chapatti Flour 

• 100ml - 200ml water

• 2tbs sunflower or rapeseed oil (optional)

Method

• Place flour in a large bowl, make a well in the centre and stir the

• water in stages.

• Add the oil and work into a soft dough by hand. Knead for

• approximately 5 minutes.

• Divide the dough into 5 equal pieces and make into small balls by hand.

• Roll out each piece on a floured surface, with a rolling pin, into a thin round circle.

• Place a frying pan on a medium heat.

• Put the chapatti into the pan until blisters appear, then turn and cook the other side.

• Cook until golden brown on both sides and serve hot.

Tip

• Sodha's original recipe says to bash up the garlic, ginger and chilli using a pestle and mortor, but my method cuts out a lot of bashing time. I use a parmesan cheese grater or a Microplane to get a fine texture.

• Rapeseed oil – why use it ? It’s versatile, healthy, and is one of the only oils grown and bottled in the UK along with linseed. Rapeseed oil is high in mono-unsaturated and poly-unsaturated fats omega 3, 6 and 9, so can help you maintain healthy cholesterol levels. It also has less unhealthy saturated fat than all other cooking oils and fats.