Keema Matar and Gobi (Minced Lamb with Peas and Cauliflower) 310 calories

IMG_1399

I wanted to find a use for the remainder of the lamb mince from the kofta kebabs yesterday and we also had a cauliflower that really needed to be used. I found this recipe on line (or something similar!) and made my own variation…. substituting tamarind paste with hoisin sauce – as I didn’t have any tamarind paste to add that nice sweet flavour that this dish needed. It’s not really a curry, not at all spicy but the flavours were lovely.

I served mine with half a mini garlic and coriander naan bread (64 cals) and 50g dry weight of brown basmati rice (177 cals). Total for the meal therefore 551 calories.

_________________________________________________________________

Preparation Time: 25 mins

Cooking Time: 45 mins

Serves: 4

Calories per serving: 310

Ingredients

Onions, Raw, Average – 105g

Oil, Olive, Average – 11ml

Garlic, Raw – 2 Cloves/6g

Cauliflower, Raw – 340g

Lamb, Mince, 20% Fat – 250g

Potatoes, Charlotte – 250g

Celery, 1 stick – 60g

Stock Pot, White Wine, As Sold – 1 Pot/28g

Water, Mineral Or Tap – 2 Glass/400ml

Red Pepper -100g

Turmeric, Powder – 1 Tsp/3g

Cinnamon, Ground – ½ Tsp/1.5g

Cloves, Ground – ¼ Tsp/0.525g

Ginger, Ground – 1 Tsp/2g

Thyme, Dried, Average – 1 Tsp/1g

Tamarind, Paste – 2 Tsps/10g

Petit Pois, Frozen – 1 Serving/100g

Mint, Fresh – 2 Tbsp/3.2g

Coriander, Leaves, Fresh – 10g

Preparation:  Peel and finely dice the onion, the garlic and the carrot. De-seed and chop the pepper into bite sized pieces. Trim and finely dice the celery. Peel the potato and cut into 1cm cubes. Remove the cauliflower outer leaves and cut the florets into bite sized chunks.

Method

Heat up oil in heavy-bottomed pot over medium heat.

Add onion, celery and carrot and cook until translucent, about 3 mins.

Add crushed garlic, turmeric powder, ground ginger, dried thyme, ground cinnamon and ground clove

Stir to mix, until onions are well coated and fragrant.

Stir in the minced lamb, mixing well, spreading out in an even layer. Brown to get a nice searing effect).

Cook for 5 minutes, crumbling the minced lamb with the spatula as it cooks.

Mix in the tamarind paste. (I used 35ml of hoisin sauce instead, as I didn’t have any tamarind paste, similar flavour).

Stir in the potato, cauliflower, stock pot and water. Bring to the boil

Once it resumes simmering, lower the heat to med-low, cover and cook for 20 – 30 minutes (Check on it and stir occasionally if necessary).

Finally, stir in the green peas, return to a simmer and cook for 3 more minutes.

Season to taste with salt and pepper.

Garnish with chopped mint and coriander.

Serve with hot flatbread or rice.

Nutrition Data Per Serving

Calories (kcal) 310

Carbohydrate (g) 22.1

Fat (g) 16.3

Fibre (g) 4.9

Fruit & Veg 2.4

Protein (g) 17.2

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s