This is a quick recipe that will perhaps add some variety to your eating habits. This colourful dish has a great mix of nutrients that are great for your health.
- Butter – 2 tablespoons (30 mL)
- Onion, chopped – 1
- Garlic, minced – 2 cloves
- Grated fresh ginger root – 1 tablespoon (15 mL)
- Garam masala or curry powder – 1 tablespoon (15 mL)
- Crushed tomatoes, canned – 28 oz (796 mL)
- Chickpeas, canned, drained and rinsed – 19 oz (540 mL)
- Frozen cauliflower, thawed and chopped into bite-size pieces – 1 bag (500 g)
- Water – ½ cup (125 mL)
- Salt – 1 teaspoon (5 mL)
- Whole wheat flour – 1 tablespoon (15 mL)
- Milk – 1 cup (250 mL)
- Paneer, cut into 1/2-inch (1 cm) cubes – 1 package (350 g)
- Packed baby spinach – 3 cups (750 mL)
- Plain yogurt or plain kefir – 1 cup (250 mL)
1. In a large pot, melt butter over medium heat. Add onion and sauté for 8 minutes, until softened. Add garlic, ginger and garam masala; sauté for 30 seconds.
2. Stir in tomatoes, chickpeas, cauliflower, water, and salt; bring to a simmer.
3. In a small bowl, whisk flour into milk; gradually pour into pot while whisking constantly. Simmer until sauce has thickened, about 3 minutes.
4. Add paneer and spinach; stir gently. Cook until paneer is heated through, and spinach is wilted.
5. In a small bowl, whisk yogurt until smooth (if using). Remove pot from heat and stir in yogurt or kefir. Return to stove and heat through.
This recipe can be found in the Recipe e-book, which is part of the initiatives for March is Nutrition Month.