To make Syn Free Beef Kheema and Bombay Veg for four you will need:
- 500g lean mince (5% fat or less)
- 1 large onion
- 2 tbsp mild curry powder
- 1 tin chopped tomatoes
- 1 tsp garlic powder
- 300ml hot beef or veg stock
- 300g frozen peas or finely chopped carrots
- half a white cabbage
- 1 head broccoli
- 1/2 tsp black mustard seeds
- 1/2 tsp mild chilli powder
- 1/2 tsp turmeric
Spray a large pan with frylight and cook your mince until browned. Add the sliced onion and cook for a few more minutes before adding the curry powder, tomatoes, garlic and stock. Stir in the peas or carrots and simmer for about 20 minutes. Meanwhile, cook the shredded cabbage and broccoli florets in boiling water for about 5 minutes and then drain well. Spray another pan and add the mustard seeds, chilli powder and turmeric, and toast for a minute. Add the drained veg and stir to coat in the spices. Cook for a few more minutes and serve with the kheema mince.
I adapted this to fit with SP, but you could serve with rice or even add boiled potato to the cabbage and broccoli if you're not an SP fan. Adjust the spices to your taste too (this is not hot at all), just don't add too much turmeric or it will taste like a commuters armpit after an hour's journey on the Northern Line in August. I once did this to couscous and was not impressed. Mix up the veg too, cauliflower, spinach or mushrooms would all work well.
Will this make it onto your next curry night menu?