Roy’s Light Ground Beef, Cauliflower & Pea Curry (Beef Gobi Matar)

4 servings       5 Better Balance Bites/WW Points

Calories 338   Fat 12.3g   Sat. Fat 4.7g   Protein 32.1g   Carbs 25.7g   Fiber 7.1g   Sugars 13.1g

Ingredients

· Cooking spray

· 1 small onion, finely diced (about 1/2-3/4 cup)

· 3–4 tsp minced garlic (3-4 cloves)

· 1 Tbsp grated fresh ginger (NOT ground ginger!) (see notes)

· 1 lb 90% lean ground beef (see notes)

· 2 tsp garam masala (see notes)

· 1 tsp ground cumin

· 1 tsp ground coriander

· 1/2 tsp turmeric

· 1 tsp paprika

· 1/4–1/2 tsp chili powder or cayenne (optional)

· Salt, to taste

· 1 (15 oz) can crushed tomatoes (see notes)

· 1 (12 oz.) pkg. frozen cauliflower, thawed and larger pieces cut smaller (see notes)

· 1 cup frozen peas, slightly thawed

· 1/2 cup plain nonfat Greek yogurt, room temperature

· Optional: fresh cilantro, fresh parsley, lemon juice

Directions

1. Heat a large skillet over medium heat, then coat with cooking spray. Add onion and cook until soft and lightly golden, about 5 minutes.

2. Stir in garlic and ginger; cook 1 minute until fragrant.

3. Push the onion mixture to the edge of the skillet and add ground beef. Cook until browned, breaking it up as it cooks. Drain excess fat, if needed.

4. Stir in garam masala, cumin, coriander, turmeric, paprika, chili powder, and salt. Cook 1–2 minutes to bloom spices.

5. Add crushed tomatoes, cauliflower, and peas. Stir well, cover, and simmer 7-10 minutes.

6. Remove from heat. Let cool slightly, then gently stir in Greek yogurt.

7. Taste and adjust seasoning. Add lemon juice, parsley, or cilantro, if desired.

Notes

· While the cow is considered sacred by the Hindu majority in India, beef is still enjoyed in many regions! In states like Kerala, Goa, and the Northeast, it is a common protein. Additionally, "beef" in India often refers to Water Buffalo, which is widely exported and consumed. This recipe is inspired by those specific regional traditions.

· I use ginger paste from a tube because I don’t use fresh ginger enough to keep it on hand.

· The bites/points come from the beef. You can use ground chicken or turkey or a leaner ground beef.

· If you don’t have garam masala—which means ‘warming spice blend—on hand or can’t find it in the stores, I have a recipe on the blog for it under Everyday Spice Blends.

· If you can’t find a 15 oz. can of crushed tomatoes, use 1 3/4 cup of crushed tomatoes from a larger can.

· If you’d rather use fresh cauliflower, use a small head cauliflower, cut into bite-size florets, and either soften them in the microwave for 3-5 minutes OR extend the cooking time after adding them to 10-15 minutes.

· Keeps well in the refrigerator up to 4 days in airtight containers.

· Freeze up to 3 months. Freeze WITHOUT yogurt, then stir yogurt in after reheating.

· To reheat, microwave in 30-second bursts, stirring between. Or reheat gently on stovetop with a splash of water or broth.

· Serving ideas: Over basmati rice, cauliflower rice, half rice / half cauliflower rice, with a pita, alongside cucumber yogurt or steamed greens, or as a filling for stuffed peppers.