Stir-fried okra, cauliflower and tomato

This simple dish can be served as an accompaniment to meat and fish, or with brown rice. As well as providing four servings of your 5-a-day, it's loaded with antioxidant nutrients including lycopene and beta-carotene.

The addition of cashew nuts adds a little protein as well as magnesium, which is important for muscle relaxation in the body. The low calorie content makes this a great dish for those trying to lose weight or get a leaner physique.

Serves 2

230 calories per serving

Ingredients

• 1 tbsp coconut or ground nut oil
• 4 spring onions, finely sliced
• 2 garlic cloves, finely sliced
• 200g okra, cut across into pieces
• 1 fresh green chilli, seeded and finely chopped
• a pinch of ground ginger
• a pinch of ground cumin
• a pinch of ground cinnamon
• 3 fresh curry leaves
• a handful of cashew nuts
• ½ cauliflower, separated into florets
• 400g baby plum tomatoes, cut in half
• a handful of coriander, roughly chopped
• 1 lemon, sliced

Method

1. Heat the oil in a medium-sized pan over a medium heat for a minute or so, add the spring onions and garlic, and cook for 5 minutes. Add the okra and cook for 5 minutes, stirring frequently.
2. Stir in the chilli, ground spices, curry leaves and cashews. After a few seconds add the cauliflower and tomatoes, and turn the heat to low. Simmer gently for 10 minutes until the tomatoes are soft, stirring occasionally – you want the cauliflower to still be crunchy.
3. Serve garnished with the coriander and lemon.