Diabetic Friendly Dite

Spiced cauliflower with white bean mash

Ingredients (serves 6)

• 2 tsp olive oil
• 1 brown onion, halved, thinly sliced
• 2 garlic cloves, thinly sliced
• 3 dried chillies
• 1 tbs shredded coconut
• 1 tbs fresh curry leaves (see tip)
• 2 tsp yellow mustard seeds
• 2 tsp cumin seeds
• 1 tsp ground turmeric
• 1kg (about 1 small) cauliflower, trimmed, cut into florets
• 125ml (1/2 cup) water
• 1 bunch English spinach, stems trimmed, washed, dried

• White bean mash

• 600g (about 4 small) Desiree potatoes, peeled, quartered (see note)
• 1 x 400g can cannellini beans, rinsed, drained.

Method

1. Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring, for 3 minutes or until soft. Add the chillies, coconut, curry leaves, mustard seeds, cumin seeds and turmeric and cook, stirring, for 1 minute or until aromatic.
2. Add the cauliflower and water to the pan, and stir to coat. Cover and cook for 7 minutes or until the cauliflower is just tender.
3. Add the spinach and cook for 1-2 minutes or until the spinach just wilts.
4. Meanwhile, to make the white bean mash, place the potato in a large saucepan and cover with cold water. Bring to the boil over high heat. Cook for 15 minutes or until tender. Drain, reserving 60ml (1/4 cup) of the cooking liquid. Return the potato and reserved cooking liquid to the pan. Use a potato masher to mash until smooth. Stir in the cannellini beans.
5. Spoon the cauliflower mixture onto a large serving platter. Spoon the mash into a large serving bowl and serve.
   
   

   Method

   1. Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring, for 3 minutes or until soft. Add the chillies, coconut, curry leaves, mustard seeds, cumin seeds and turmeric and cook, stirring, for 1 minute or until aromatic.
   2. Add the cauliflower and water to the pan, and stir to coat. Cover and cook for 7 minutes or until the cauliflower is just tender.
   3. Add the spinach and cook for 1-2 minutes or until the spinach just wilts.
   4. Meanwhile, to make the white bean mash, place the potato in a large saucepan and cover with cold water. Bring to the boil over high heat. Cook for 15 minutes or until tender. Drain, reserving 60ml (1/4 cup) of the cooking liquid. Return the potato and reserved cooking liquid to the pan. Use a potato masher to mash until smooth. Stir in the cannellini beans.
   5. Spoon the cauliflower mixture onto a large serving platter. Spoon the mash into a large serving bowl and serve.