South Indian Bowl

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

• 400g cauliflower florets
• 1 tbsp vegetable oil
• 1 3 tsp ground turmeric
• 3 carrots coarsely grated
• 200g green beans trimmed cut into 3cm pieces
• 1 tbsp vegetable oil
• 1 tsp brown mustard seeds
• 1 red onion finely chopped
• 3 sprigs fresh curry leaves
• 1 tsp cumin seeds
• 2 tbsp shredded coconut
• 1 tbsp lemon juice
• 2 x 250g pkts quinoa and brown microwave rice
• 100g paneer
• indian chutney to serve

The Instruction of south indian bowl

• 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
• 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
• 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
• meanwhile lightly spray a frying pan with oil and heat over medium high cook paneer tossing for 3 4 minutes or until golden
• 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

fatContent: 569 537 calories
saturatedFatContent: 21 6 grams fat
carbohydrateContent: 7 grams saturated fat
sugarContent: 77 4 grams carbohydrates
fibreContent: 7 9 grams sugar
proteinContent: n a
cholesterolContent: 20 1 grams protein
sodiumContent: 22 milligrams cholesterol

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