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Veggie Tikka Biryani, kinda

A delicious vegan veggie dish. Cauliflower, sweet potato, red onion, garlic and spinach all wrapped withtikka spices and rice
Course Main
Cuisine Indian
Keyword cauliflower, slimming style, slimming world, Sweet Potatoes, Tikka, vegan, vegetarian
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4
Calories 286kcal

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
  • 200 gram Rice dry weight
  • Salt & Black Pepper
US Customary - Metric

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

Calories: 286kcal | Carbohydrates: 62g | Protein: 8g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 103mg | Potassium: 895mg | Fiber: 6g | Sugar: 6g | Vitamin A: 10947IU | Vitamin C: 82mg | Calcium: 101mg | Iron: 2mg