Name: Mushroom pasanda
Prep time: 45 minutes
Cook time: See below for total cook and prep time
Yield: 4
Ingredients: Low-calorie cooking spray; 1 onion, finely sliced; 4 garlic cloves, crushed; 3cm-piece fresh root ginger, peeled and grated; 1 green chilli, finely chopped, deseeded if you like; 2 tsp cumin seeds; 1 tsp coriander seeds; ½ tsp ground fenugreek; ½ tsp ground turmeric; 1 tsp dried garam masala; ½ tsp mild chilli powder (optional); 400g tinned tomatoes; 400ml plain unsweetened almond drink; 1kg chestnut mushrooms, halved if large; Pinch of saffron threads, soaked in 1 tbsp boiling water; 1 dried bay leaf; 1 cinnamon stick; 4 tbsp fat-free unsweetened natural yoghurt, to serve; 20g fresh coriander leaves, to serve; For the pilau rice:; 200g dried basmati rice; 1 cinnamon stick; 4 bashed green cardamom pods; 3 cloves; Pinch of saffron threads

This delectable vegetarian curry brings together a variety of spices to create a flavoursome sauce that works perfectly with the chestnut mushrooms. This recipe was selected in partnership with Slimming World.

Serves

Prep

45 minutes

Cook

See below for total cook and prep time

Nutrition information

Each 646g serving contains (includes serving suggestion)

KCal: 308
Carbs: 48.0g
Fibre: 6.5g
Protein: 11.0g
Fat: 6.2g
(Low)
Saturates: 0.8g
(Low)
Sugars: 8.0g
(Low)
Salt: 0.33g
(Low)
Fruit/Veg Portion: 4

What makes a healthy, balanced diet?

Ingredients

Low-calorie cooking spray
1 onion, finely sliced
4 garlic cloves, crushed
3cm-piece fresh root ginger, peeled and grated
1 green chilli, finely chopped, deseeded if you like
2 tsp cumin seeds
1 tsp coriander seeds
½ tsp ground fenugreek
½ tsp ground turmeric
1 tsp dried garam masala
½ tsp mild chilli powder (optional)
400g tinned tomatoes
400ml plain unsweetened almond drink
1kg chestnut mushrooms, halved if large
Pinch of saffron threads, soaked in 1 tbsp boiling water
1 dried bay leaf
1 cinnamon stick
4 tbsp fat-free unsweetened natural yoghurt, to serve
20g fresh coriander leaves, to serve
For the pilau rice:
200g dried basmati rice
1 cinnamon stick
4 bashed green cardamom pods
3 cloves
Pinch of saffron threads

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Method

Step 1

Spray a large, deep, non-stick frying pan with a couple of pumps of low-calorie cooking spray and place over a medium heat. Fry the onion for 5 minutes until softened. Add the garlic, ginger and green chilli with a splash of water, then fry for 3 minutes. Add the spices and a little water and fry for 2 minutes.

Step 2

Add the tomatoes along with the almond drink to the pan, and bring everything up to a simmer. Bubble gently for 8-10 minutes, or until the tomatoes have collapsed, stirring frequently.

Step 3

Put 200g dried basmati rice in a lidded, non-stick saucepan with 1 cinnamon stick, the cardamom pods, cloves and saffron . Pour in enough water to come a fingernail’s height above the rice and place over a medium-high heat. Bring to a simmer, bubble for 1 minute and cover. Reduce the heat to as low as it will go and, without removing the lid, cook for 20 minutes, or until all the liquid is absorbed.

Step 4

Transfer the tomato mixture to a large measuring jug, then whizz into a smooth sauce using a stick blender. Transferring the sauce to a jug rather than keeping it in the pan helps the blender to whizz it more smoothly. (You could also use a jug blender.) Set aside.

Step 5

Spray a large, non-stick frying pan with a couple of pumps of low-calorie cooking spray and place over a medium-high heat. Once hot, add half the mushrooms and fry for 5-6 minutes, stirring occasionally, until they turn to a deep golden brown. Transfer to a plate and repeat with the remaining mushrooms.

Step 6

Return the sauce to the pan. Add the saffron, bay leaf and cinnamon, and bring to a simmer. Add the mushrooms and simmer for 8-10 minutes, stirring frequently. Season with pepper. Divide between 4 bowls, discarding the bay leaf and cinnamon. Top with the yoghurt and coriander.

Step 7

Fluff up the rice with a fork for perfect results, discarding the cinnamon, cardamom pods and cloves to serve.

Recipe tips

Use brown basmati rice to increase the fibre.

Check spice/seasoning blends for added ingredients such as sugar, salt, flour or oil. Choose blends made from herbs and spices only if possible.

You can use a plain yoghurt of your choice. However, this will change the nutritional information and the texture of the dish.

Mushroom pasanda