This recipe serves 4. This dish is full of flavours and spices, uses a healthy method of roasting and focuses on reducing saturated fat in our diet. It’s a quick, simple and good family recipe that can be easily adapted.

Ingredients

Pilau
1 whole cauliflower cut into florets
1 pack of asparagus
1 pack of trimmed green beans
3 tbsp roasted flaked almonds
1 microwave pouch of mixed brown and wild rice
1 tsp ground cumin
1 tsp garam masala
½ tsp turmeric
1 tbsp balsamic vinegar
Sprinkle of crushed chilli flakes
1 tsp of paprika
2 tbsp rapeseed oil

Dressing
1 cup natural yoghurt
Handful chopped parsley
Squeeze of lemon juice
1 tsp turmeric
1 tsp paprika

Method
Pre heat the oven gas mark 7, 200 degrees Celsius. Using  a large roasting tin marinate the cauliflower, asparagus and green beans with oil, vinegar and spices, season with salt and pepper and mix well. Bake in the oven for 30-40 minutes until charred and cooked and half way through shake the tray to mix the vegetables.

To make the dressing-simply mix all the ingredients and season with black pepper.

Cook the rice according to packet instructions, then place the rice on a large dish, top with roasted vegetables, place a few dollops of the dressing on top of the veg and finally scatter roasted flaked almonds.

Recipe by

Gopika Papiah (nutritionist)

Farhanda Shah (dietitian)