Veggie Tikka Biryani, kinda

Veggie Tikka Biryani, kinda

Veggie Tikka Biryani, kinda

Oh I just didn’t know what to call this dish! I went back and forth between, cauliflower tikka, sweet potato tikka,  veggie biryani, vegan cauliflower tikka, I just couldn’t decide – anyway what you need to know is this dish is a wonderful blend of (I settled on Veggie Tikka Biryani – still not sure it’s the best description – anyways).

Whatever it’s called it doesn’t really matter – it tastes good 

 

Eat Less Meat? 

I think there are a lot of people who are not vegetarian or vegan, but still trying to eat less meat generally.

It maybe for the planet or for healthy or for both. Doesn’t really matter, I think it’s really useful to have a few meat free dinners a week.

I try to go for at least three – that’s just me 

 

Ingredients are simple for this Vegan Cauliflower Tikka!

  • Cauliflower
  • Red onion
  • Sweet Potato
  • Spinach
  • Rice 
  • Tikka spices (I buy a tub from the super market) 
  • Garlic and a few other bits 

 

 

 

How to Make your Veggie Cauliflower Biryani 

Well it really couldn’t be simpler 

You simply cook your rice according to on pack instructions 

And sauté your veggies 

Add you rice – heat through and you’re good to go 

Full recipe at the bottom on the recipe card 

 

Veggie Tikka Biryani - in a pan

 

 

 

Serving suggestions for your Cauliflower Tikka dish 

It’s perfect for a quick mid week dinner. I make more and take a portion to work and eat cold. It;’s lovely cold too 

You could also serve it cold as a party dish or at a BBQ? 

Or maybe as a side to another curry? 

So many many uses for this vegan tikka dish 

 

The DEETS 

Free – yes syn free if you use 1 cal spray. If not count your olive oil – simple 

It’s also vegan 🙂 

 

The Slimming Group

I also have a Facebook Closed Group called Easy Peasy Slimming Style Recipes .

Come over and join this great honest community Facebook for Easy Peasy Slimming Recipes if you’re interested

 Just use the join button if you like real home cooked tasty easy food!!

We support encourage and laugh!!

Loads of tips and tricks – I promise

Oh and why not join me on Instagram – I’d love to see you there 🙂 

 

Big Love Clare x

Other tasty Morsels 

If you love this then I think you’ll like my Healthy Onion Bahjis too 

Healthy Onion Bhaji - served

Veggie Tikka Biryani, kinda

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Calories: 286kcal
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A delicious vegan veggie dish. Cauliflower, sweet potato, red onion, garlic and spinach all wrapped withtikka spices and rice

Ingredients

  • 1 Fry Lite Cooking Spray or olive oil or 1 cal spray
  • 1 Clove Garlic Peeled and finely chopped
  • 1 Medium Cauliflower broken into small florets
  • 1 Medium Sweet Potato Peeled and cut into 2 cm dice
  • 1 medium Red Onion Peeled & sliced into 1 cm strips
  • 2 teaspoons Tikka Spice You may want 3 teaspoons
  • 125 gram Spinach leaves
  • 200g Rice dry weight
  • Salt & Black Pepper

Instructions

  • Firstly get your rice on and cook according to on pack instructions, once cooked, drain and pop on one side
  • In the meantime, In a large frying pan or solid bottom oven proof casserole dish spray with your fry light or if you are using olive oil add a drizzle
  • Next over a medium heat add your, small cauliflower florets, sweet potatoes, red onion, garlic, half your spinach and finally your tikka spices
  • Fry for 15 minutes stirring very often, it's quite a long time as you need both your cauliflower, onions and sweet potato to soften until almost tender
  • Next season with salt & pepper
  • Finally add your cooked rice, and the remaining spinach leaves
  • Stir over the heat until everything is combined and piping hot
  • Taste and season accordingly and there you have it

Notes

*** All nutritional information is approximate and intended as a guide 

Nutrition

Nutrition Facts
Veggie Tikka Biryani, kinda
Amount per Serving
Calories
286
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Sodium
 
103
mg
4
%
Potassium
 
895
mg
26
%
Carbohydrates
 
62
g
21
%
Fiber
 
6
g
25
%
Sugar
 
6
g
7
%
Protein
 
8
g
16
%
Vitamin A
 
10947
IU
219
%
Vitamin C
 
82
mg
99
%
Calcium
 
101
mg
10
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

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