INDIAN FAMILY MEAL RECIPE – SUITABLE FOR 1-3 YEAR OLDS
Peas, peas peas! My daughter loves peas! She will happily sit at the dinner table and do one of two things….
- either eat one pea at a time (painfully slowly!)
- or shovel a load into her mouth to the point where she has peas popping out of the front
If I’m completely honest, I don’t mind which way she eats them… as long as she eats them.
Peas are not the most glamourous of vegetables and are almost neglected because of it… but they shouldn’t be! Peas are fabulously rich in antioxidants and have anti-inflammatory properties which help protect us against infections, allergies, asthma and much more. So like I said, I don’t mind how my little one eats peas, as long as she eats them!
Recently, one of her favorite meals is a meal we all enjoy together as a family… my yummy Cauliflower and Green Pea Curry. Curried vegetables, rather than plain boiled or steamed vegetables are a tasty way to get some veggies in those little bellies!
SuperFoods included – olive oil, cauliflower, peas, tomato, garlic
SuperSpices included – cumin seeds, turmeric
Total cooking and preparation time: 25mins
Serves a family of 3-4
75ml (3fl oz/ ¼ cup) olive oil
2 tsp cumin seeds – whole
2 tsp minced garlic
200g (7oz/¾ cup) chopped tomato – tinned
1 tsp ground turmeric
1 whole cauliflower – broken into florets, washed
125ml (4½ fl oz/ ½ cup) of water
1 tbsp desiccated coconut
225g (8oz/ 1 cup) frozen peas – washed
Salt to taste (optional)
1-2 fresh green chillies to taste (optional) – washed, finely chopped
Heat the oil in a pot and add the cumin and garlic. When they begin to pop add the tomatoes, turmeric and simmer on medium-low heat for 2-3mins.
Add the cauliflower and gently stir to coat the florets in the sauce. Pour in the water, add the desiccated coconut and stir, then simmer (covered) on low heat until the cauliflower is cooked. Keep an eye on the cauliflower because it can take anywhere between 10-20 mins to cook until tender. Also, if at any point the curry looks a little dry, add some extra water.
Whilst the cauliflower is cooking, place the peas in a microwavable dish, add 1-2 tablespoons of water and cover (leaving a small vent). Cook on high in the microwave for 1 1/2 – 2 mins. Or alternatively steam them if you have a steamer. Once cooked, add them to the curry at the end.
Remove a serving for your little one, set aside.
Then add add salt and green chillies to taste to the main pot (if you wish) and stir. Cook for a further minute then garnish yours (and your little one’s serving) with a sprinkle of desiccated coconut. Serve with roti (chapatti).
“Why don’t you chuck the peas in with the cauliflower?” I hear you ask. Well you can if you like but the reason I don’t is because I am a massive fan of steaming vegetables. Steaming vegetables is the most effective way of retaining valuable nutrients which the whole family can benefit from.