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Check out the latest recommended times in our Cooking Guidelines.
One Pan Peanut & Cauliflower Stew
Ginger, garlic and fiery fresh chillies are your flavour heroes in this one-pan stew from Healthy Made Simple - the new cookbook by Ella Mills, founder of Deliciously Ella. Simmer vitamin-rich spinach and cauliflower with quick curry powder and creamy coconut milk. Just stir in roasted peanut butter for extra depth of flavour. Delicious and easy.
Prep in 10
8 plants
Serving size
Ingredients
- 1 cauliflower (use half)
- 200ml coconut milk (Coconut, Water)
- 30g original roast peanut butter (Peanuts, Nuts) (peanuts, sea salt)
- 2 tsp curry powder (use half) (Turmeric, coriander, onion, garlic, fenugreek, fennel, chilli powder, black pepper, salt)
- 1 chilli (use half)
- 1 unwaxed lime
- 1 vegetable stock cube (use half) (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 4cm fresh ginger
- 80g baby spinach
- 1 shallot
- 2 garlic clove
- 80g brown rice (brown rice (100%))
Nutritional Information
Calories: 498
Protein: 12g
Carbs: 44g
Fat: 30g
Ingredients
- 1 vegetable stock cube (use a quarter) (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 1 unwaxed lime (use half)
- 80g baby spinach (use half)
- 1 cauliflower (use a quarter)
- 2 tsp curry powder (use a quarter) (Turmeric, coriander, onion, garlic, fenugreek, fennel, chilli powder, black pepper, salt)
- 80g brown rice (use half) (brown rice (100%))
- 1 shallot (use half)
- 2 garlic clove
- 200ml coconut milk (use half) (Coconut, Water)
- 30g original roast peanut butter (use half) (Peanuts, Nuts) (peanuts, sea salt)
- 1 chilli (use a quarter)
- 4cm fresh ginger (use half)
Nutritional Information
Calories: 503
Protein: 13g
Carbs: 45g
Fat: 30g
One Pan Peanut & Cauliflower Stew
Ginger, garlic and fiery fresh chillies are your flavour heroes in this one-pan stew from Healthy Made Simple - the new cookbook by Ella Mills, founder of Deliciously Ella. Simmer vitamin-rich spinach and cauliflower with quick curry powder and creamy coconut milk. Just stir in roasted peanut butter for extra depth of flavour. Delicious and easy.
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Cooking Instructions
- Bring a large saucepan filled with salted hot water to a boil. Add the rice and boil for 25-30 mins, until cooked, then drain.
- Meanwhile, finely chop or crush the garlic. Finely chop or grate the ginger. Thinly slice the shallot and chilli (remove the seeds for less heat). Remove the leaves and cut half the cauliflower into florets.
- Heat a medium frying pan with 1 tsp oil on medium heat. Add the shallot, garlic, ginger, chilli (to taste) and a pinch of sea salt and cook for 8-10 mins, until softened.
- Add half the curry powder, cook for 1 min, then stir in the cauliflower florets. Add the coconut milk, peanut butter and 50ml water (25ml for 1 person), then crumble in half the stock cube. Stir well to dissolve both the stock cube and peanut butter.
- Cover with a lid and cook for 8-10 mins, until the cauliflower is cooked. Add a splash of water if needed. In the final 2-3 mins of cooking, rinse the spinach and stir into the pan to wilt.
- Zest and quarter the lime. When ready to serve, stir the juice from half the lime into the stew and season with sea salt and black pepper to taste. Spoon into bowls alongside the rice and garnish with the lime zest and wedges on top.
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