Cauliflower Tikka Masala

This Indian inspired meal delivers on so many levels. Based on a gently spiced creamy lentil and chickpea dhal served with a turmeric rice, jewelled with red quinoa and coriander. This dish comes with spiced cauliflower roasted to perfection, an Indian coriander chutney and some pickled red onion. Finally some tasty curly kale for that healthy greens hit. A real winner!

  • Vegan friendly
  • 3 of your 5-a-day
  • 14g of plant protein
  • Less than 450 calories
  • Mild
  • Low in salt and sugar
Calories 21% of RI*
Fat 21% of RI*
Carbs 19% of RI*
Protein** 28% of RI*
Salt 30% of RI*

Health benefits

cauliflower

Cauliflower is high in vitamins and fibre. It is a good source of Vitamin C which helps maintain healthy skin and bones

turmeric

Turmeric has been used in medicinal applications for 4000 years thanks to its antioxidant and anti-inflammatory properties

chickpeas

Chickpeas are a source of dietary fibre, essential for assisting in digestion & maintaining a healthy gut

Ingredients

Cauliflower (16%), Turmeric Rice (13%) (White Rice, Turmeric), Leafy Greens (10%), Water, Black Beluga® Lentils (7%), Chickpeas (7%), Red Quinoa, Green Beans (5%), Coconut Milk, Grilled Peppers (4%), Red Onions, Spirit Vinegar, Tomato Passata, White Onions, Rapeseed Oil, Tomato Sauce (Tomato Paste, Onion, Water, Tomatoes, White Wine Vinegar, Concentrated Lemon Juice, Garlic Purée, Sugar, Cornflour, Salt, Olive Oil), Coriander, White Sugar, Concentrated Lemon Juice, Cornflour, Muscovado Sugar, Ginger Purée, Salt, Mango, Roast Garlic Purée, Ground Coriander, Green Jalapeño Chillies (Green Jalapeño Chillies, Water, Spirit Vinegar, Salt), Garlic Purée, Curry Powder (Coriander, Turmeric, Cumin, Fenugreek, Cardamom, Chilli Powder, Black Pepper, Fennel), Turmeric, Desiccated Coconut, Lemon Juice, Red Chilli Purée, Roast Cumin Seeds, Black Pepper, Cumin, Nigella Seeds

**This BOL is a source of protein which contributes to the maintenance of muscle mass. Eat as part of a balanced diet and healthy lifestyle

Nutrition information

per 100g per serving (405g) RI* (per serving)
Energy (kj) 426 1725 21%
Energy (kcal) 102 413 21%
Fat 3.7g 15.0g 21%
Fat (of which saturates) 1.1g 4.5g 23%
Carbohydrates 12.3g 49.8g 19%
Carbohydrates (of which sugars) 2.4g 9.7g 11%
Fibre 2.5g 10.1g
Protein** 3.5g 14.2g 28%
Salt 0.44g 1.78g 30%

*Reference intake (RI) of an average adult (8400kJ/2000kcal)