Recipes

Ingredients

• 450g floury potatoes, such as King Edward, Maris Piper
• 450g cauliflower, seperated in small florets
• 4 tablespoons vegetable (rapeseed oil)
• 2 medium heat green chillies, deseeded and finely chopped
• 1 teaspoon ground cumin
• 1 teaspoon cumin seeds
• 1/4 teaspoon ground turmeric
• 1/2 teaspoon ground coriander
• 1/2 teaspoon garam masala
• 1/2 teaspoon cayenne pepper
• Pinch salt
• Pinch ground black pepper

Utensils

• Chopping board
• Kitchen scales
• Knife
• Large frying pan or wok
• Large saucepan
• Vegetable peeler
• Wooden spoon

Step 1

Wash and peel the potatoes, then cut into 1 inch chunks

Step 2

Place the potatoes into a large pan of water, add a generous pinch of salt, bring to the boil and cook for around 6 minutes until tender

Step 3

Once the potatoes are cooked, drain and leave to cool a little

Step 4

In a large fryin pan, heat half the oil and add the cumin seeds. When they start to pop, add the cauliflower

Step 5

Fry the cauliflower for around 5 minutes stirring now and then until just tender and browned lightly. Once cooked, stide onto a plate

Step 6

Heat the rest of the oil in the frying pan, add the potatoes, chillies, ground cumin, turmeric, coriander and cayenne pepper

Step 7

Fry for around 8 mins while gently mixing now and then, until the potatoes develope a golden crust

Step 8

Add the cooked cauliflower to the frying pan and mix for 2-3 minutes until its heated through. In the final minute, sprinkle with the garam masala

Each portion provides on average

Energy 996kj 238kcal 11.9%

Fat 13.8g 20%

Saturates 1.02g 5%

Carbohydrates 25.1g 25%

Sugars 4.17g 5%

Salt 0.45g 8%

Protein 5.2g Low

Fibre 3.95g Med

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

Folate

Carbohydrates

The starch based carbohydrates from the veg in this recipe provide a good source of important energy.

Vitamins and Fibre

The potatoes and cauliflower provide a good source of vitamins C and A respectively, as well as a source of fibre.

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