A delicious, light & tasty Indian inspired vegan salad
- 35g Raisins
- Pinch of saffron
- 1 large head of cauliflower
- 3 garlic cloves
- 1 Large red onion
- 4tsbp coconut oil
- ½ a mild red chilli
- 1 ½ tsp coriander seeds
- 1 ½ tsp cumin seeds
- 1 tsp allspice berries
- 2 large plum tomatoes
- Handful each of fresh mint, parsley, & coriander leaves, all roughly chopped.
- 1 lemon
- Bring a large pan of salted water to the boil. Put the currents in a small bowl & cover with a tablespoon of boiling water, & put the saffron in another bowl with a tablespoon of boiling water. Leave both soaking for 10 minutes.
- Rinse all your salad ingredients. Remove & discard the core of the cauliflower & break into florets. Blanch for 4 minutes in the boiling water, until tender, & then drain into a colander.
- Thinly slice the onion & garlic & place in a large frying pan along with 3 tbsp of coconut oil & a pinch of sea salt. Fry until soft, about 7 minutes. Deseed the chilli, finely slice & add to the pan.
- Meanwhile, grind the cumin, coriander & allspice berries into a powder, then stir into the onion & continue to cook for a few minutes until they smell fragrant.
- Stir in the cauliflower, drain the currants & add, along with the saffron water. Chop the tomatoes & stir them in, along with 1tsbp of coconut oil & a small splash of water.
- Cook for a few minutes until the water starts to evaporate & the cauliflower has absorbed the flavours, then leave to cool. Season well, then add the herbs & stir through with a squeeze of lemon.
Cauliflower is part of the brassica or cruciferous vegetable family which means it is packed with antioxidants & phytonutrients. They are low in calories & contain several anti-cancer phytochemicals & plant sterols, such as indole-3-carbonol.
They are an excellent source of vitamins C, as well as vitamin K, & have good amounts of B-complex vitamins.
Furthermore cauliflower is a good source of minerals in small quantities such as manganese, copper, iron, calcium & potassium.
Raisins are rich in concentrated source of energy vitamins, electrolytes & minerals.
They contain the phytochemical compound resveratrol which has protective qualities at reducing stroke risk & against certain cancers.
They are a dense source of minerals like calcium, iron, manganese, magnesium, copper & zinc. They are also a good source of dietary fibre.
Garlic is an excellent source of vitamin B6, & manganese, selenium & vitamin C. It is also a great source of other minerals including phosphorous, calcium, potassium, copper & iron.
Coconut oil is used because not only does it contain medium chain triglycerides that are metabolized differently because they go straight to the liver from the digestive tract.
Research suggests that it offers notable health benefits including improving brain function, stimulating your body’s metabolism, generating energy & helping you shed excess body fat.
Red chilli pepper contains an impressive list of plant derived chemical compounds that are known to have disease preventing & health promoting properties. They are a rich source of vitamin C & B, as well as benefiting from minerals calcium, copper, iron, magnesium, manganese, phosphorus, selenium & zinc.
Coriander seeds contain powerful antioxidants that protect the body from damage caused by free radicals. Fresh coriander leaves have also been used in this recipe & they are a rich source of carotenoids & vitamins C & K.
This recipe is just packed with delicious flavours and plant antioxidants, & is the perfect salad for the summer or to be a dish at a BBQ.