Vegetable Curry
Although the ingredient list for this dish may look daunting, most of it is made up of the spices used to flavor the curry sauce. The seasonings are actually included in most commercial curry powders, so if you are pressed for time or lack some of the individual spices on hand, you can make this dish with 2 to 3 teaspoons of mild store-bought curry powder.
  • 2-3/4 cups water
  • 1 cup brown rice
  • 1 tablespoon olive oil
  • 1 large onion, coarsely chopped
  • 1 tablespoon minced ginger
  • 3 garlic cloves, minced
  • 3/4 teaspoon cumin
  • 3/4 teaspoon turmeric
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon fennel seeds
  • 1/2 teaspoon salt
  • 3/4 pound sweet potatoes, peeled and cut into 1-inch chunks
  • 3 cups cauliflower florets
  • 2 large carrots, thinly sliced
  • 1 medium zucchini, thinly sliced
  • 2 cans (8 ounces each) no-salt-added tomato sauce
  • 1 tablespoon creamy peanut butter
  • 1 cup plain nonfat yogurt (optional)

1. In large pot, bring 2 cups of water to a boil. Add brown rice, reduce heat to a simmer, cover and cook until rice is tender and water is absorbed, 40 to 45 minutes.

2. Meanwhile, in large nonstick skillet, heat oil over medium heat. Add onion, ginger and garlic, and cook, stirring frequently, until onion is translucent, about 7 minutes.

3. Stir in cumin, turmeric, cinnamon, coriander, fennel seeds and salt, and cook until fragrant, about 2 minutes. Stir in sweet potatoes, cauliflower and remaining 3/4 cup water, cover and cook until cauliflower and sweet potatoes are almost tender, about 10 minutes.

4. Add carrots, zucchini and tomato sauce, cover and cook, stirring occasionally, until vegetables are tender, about 10 minutes. Stir in peanut butter until smooth.

5. Spoon vegetables over rice, dollop with yogurt (if using) and serve.

Nutritional Information
Per serving: 437 calories, 8.1g total fat, 1.2g saturated fat, 4g monounsaturated fat, 1.6g polyunsaturated fat, 10g dietary fiber, 14g protein, 81g carbohydrate, 1mg cholesterol, 405mg sodium.
Good source of: beta-carotene, fiber, potassium, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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