LFC Red Recipe - Tikka Masala with Quorn Pieces
A traditional ‘tickle your tastebuds’ Tikka Masala with Quorn Pieces in a lightly spiced coconut sauce. Mona chose a Tikka Masala as a Red Recipe because “When it comes to Meat Free, a classic curry is always a good place to start!” Quorn Pieces have been used which contain Mycroprotein; a complete source of protein and one that Mona recommends to include within an athlete’s diet for its fibre content too. Our wonderfully spiced Quorn Pieces get top marks in this dish!
17 g of fat
- 300g Quorn Pieces, defrosted
- 2 x 15ml spoons tikka paste
- 2 x 5ml spoons ground cumin
- 2 x 5ml spoons ground coriander
- 2 x 5ml spoons turmeric
- 1 x 15ml spoon tomato puree
- 3 garlic cloves
- 5ml spoons vegetable oil
- 2 onions
- 200ml reduced fat tinned coconut milk
- 200ml reduced salt vegetable stock
- 1 x tin 400g chick peas, drained
- 200g spinach (fresh or frozen)
- 1 x 15ml spoon fresh coriander leaves
- 300g brown rice
- 340g cauliflower
- 1 x 15ml vegetable oil
- 2 x 5ml spoons dried chilli flakes
- 2 x 5ml spoons cumin seeds
- 2 x 5ml spoons turmeric
- 340g frozen peas
- Place the Quorn Pieces into a large mixing bowl.
- Add the tikka paste, spices and tomato puree.
- Crush the garlic and add to the bowl.
- Stir well until the Quorn Pieces are covered in the marinade.
- Peel and chop the onions.
- Heat the oil in a large saucepan and add the onions. Cook gently for 3 – 4 minutes until beginning to soften.
- Add the Quorn mixture to the pan and cook for 4 – 5 minutes, stirring continuously.
- Pour in the coconut milk and vegetable stock. Bring to the boil and then reduce the heat to a simmer (gently bubbling), stirring occasionally.
- After 10 minutes add the chick peas and spinach and continue to simmer for a further 5 minutes. If using fresh spinach it will look like a large amount but it will soon wilt down into the sauce.
For the rice
- Bring a large pan of water to the boil. Use a lid to speed up the process.
- Add the rice, stir, and bring back to the boil. Half cover with a lid and cook according to pack instructions.
- At the end of the cooking time, drain the rice through a sieve.
For the spiced cauliflower and peas
- Cut the cauliflower into bite sized florets.
- Heat the oil in a frying pan.
- Add the spices and stir for 30 seconds to cook them out.
- Add the cauliflower and fry for 4-5 minutes, stirring. If it is starting to brown, turn down the heat.
- Add the peas, lower the heat and cover with a lid for 3- 4 minutes or until the cauliflower is just soft – test with a sharp knife, if it goes in easily, the cauliflower if cooked.
- Divide the rice between 4 plates.
- Divide the Tikka between the plates and garnish with the coriander leaves.
- Serve the spiced cauliflower and peas in a bowl for everyone to help themselves or put a portion onto each plate.
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