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)
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