Roasted Spiced Cauliflower Wholegrain Buddah Bowl

Cumin and coriander spices-up cauliflower roasted in PURA Coconut Oil Blend with tomatoes and red onion, then they are combined with turmeric flavoured wholegrain rice, with a peanut butter, chilli and parsley dressing. YUM!!

Preparation time: 15 minutes Cooking time: 30 minutes Serves: 4

Ingredients

  • 2tbsp PURA Coconut Oil Blend
  • 1 small cauliflower, broken into florets
  • 1 red onion, thinly sliced
  • 250g wholegrain rice
  • 1tsp vegetable stock powder or 1 vegetable stock cube
  • 1tsp ground turmeric
  • 12 cherry tomatoes, halved
  • 1tsp whole cumin seeds
  • 1tsp ground coriander
  • 150g tenderstem broccoli
  • Roasted peanuts and parsley sprigs, to garnish

 

  • Dressing:
  • 1tbsp PURA Coconut Oil Blend
  • 2tbsp lime juice
  • 2tbsp smooth peanut butter
  • 1tsp finely chopped red or green chilli
  • 2tbsp chopped fresh parsley
  • Salt and freshly ground black pepper

Method

  1. Preheat the oven to 200°C/fan oven 180°C/Gas Mark 6.

  2. Put the PURA Coconut Oil Blend into a roasting tin and add the cauliflower and red onion, tossing to coat. Roast for 15 minutes. At the same time, put the rice on to cook in plenty of boiling water, adding the stock powder or stock cube and turmeric. Simmer for about 30 minutes, until tender.

  3. When the cauliflower has been roasting for 15 minutes, add the tomatoes, cumin seeds and coriander. Stir, then roast for a further 5-10 minutes. Meanwhile, lightly cook the broccoli in simmering water for 5-6 minutes.

  4. Make the dressing by combining the PURA Coconut Oil Blend, lime juice and peanut butter. Add a little water to thin the consistency, then stir in the chilli, parsley and seasoning.

  5. Drain the rice and combine it with the roasted vegetables and broccoli. Serve with some of the dressing spooned over. Garnish with parsley and a few roasted peanuts.

     

    Cook’s tip: You could use white rice if you prefer, though this will only take approximately 12 minutes to cook.

     

    Nutritional values

     

     

     

     

     

     

    Per 100g (recipe)

    Per serving

    383g

    RI (%) per 100g (recipe)

    RI (%) per serving

    Energy KJ

    539

    2063

    6%

    25%

    Calories Kcal

    128

    492

    6%

    25%

    Fat

    5g

    19g

    7%

    27%

    Of which saturates

    0.7g

    2.5g

    4%

    13%

    Carbohydrate

    16g

    60g

    6%

    23%

    Of which Sugars

    2.5g

    9.7g

    3%

    11%

    Fibre

    2.3g

    9g

    9%

    36%

    Protein

    4.1g

    16g

    8%

    32%

    Salt

    0.14g

    0.5g

    2%

    9%

    Omega 3

    0.24g

    0.92g

    11%

    42.13%

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