Cardamon Pod & Veggie Stove Top Casserole


A spice I’ve quickly fallen in love with – Cardamon Pod! This with the peanut flour and chilli flakes really compliments the dish. Full of flavour yet you’ve only used 2 spices. A real easy ‘throw together’ dish using your favourite veggies.

Cardamon Pod& Veggie Stove Top CasseroleIngredients:

1 Brown onion – diced

3 Garlic cloves – minced

2 Carrots – Peeled

1 Green Capsicum

1 Red Capsicum

500g Butternut pumpkin

2 Cans of organic diced tomatoes

4 Tablespoons of peanut flour (alternatively you can use 2 tablespoons of peanut butter or tahini)

200g Baby Spinach

2 Tablespoons of olive oil

1 Teaspoon of cardamon pod spice ground

Sprinkle of chilli flakes (depending on how spicey you like it!)

Sprinkle of sea salt

Cracked Pepper


Prep all your vegetables (capsicums, carrots and pumpkin) but chopping into small bite size cubes.

Heat olive oil in a large stove top pot on medium heat and sauté the onions and garlic.

Add capsicums with 2 tablespoons of water and stir. Allow the capsicums to soften a little before adding the carrots and pumpkin.

Mix and stir for approx. 2min and add the diced tomatoes with 2 cups of water.

Turn the heat down to a simmer and allow vegetables to cook until tender.

Add peanut flour and mix through for a further 3min until sauce starts to thicken. Add your spices and keep mixing ensuring sauce doesn’t stick to the bottom of the pan (it shouldn’t if your heat is on low).

Serve with my mash cauliflower recipe found in the recipe section or cauliflower rice recipe below:

Cauliflower Rice:

1 Head of cauliflower – stems removed

4 Tablespoons of nutritional yeast

1/4 Cup of Unsweetened almond milk

1 Teaspoon of turmeric

1/2 Teaspoon of mustard powder

Cracked Pepper

Sea Salt


Remove stems from cauliflower and chop into small chunks so that it can break down easily in food processor. Pulse cauliflower pieces until a light rice texture forms.

Heat in microwave for 3-5min – do not add water.

Add in remaining ingredients to flavour and serve!


Macro break down (based on 6 servings with cauliflower rice)

245 calories per serve

14g Protein

35g Carbs

7g Fat