Fall Vegetable Curry
I’m perfectly away that March is in Spring, but all the “fall vegetables” in this curry - a variation on a Chana Masala theme - are available right now and most of them even in the house.
It’s a recipe that’s delicious, quick to make and given it’s vegetarian, it also makes for a great Friday meal during the time of Lent.
Takes about 15-20 minutes of prep to a total of 25-30 minutes total.
The difference for me was substituting some sweet potatoes with regular potatoes, and the latter take a bit longer to cook.
- 1 1/2 teaspoons olive oil
- 1 cup diced peeled sweet potato (or 1/2 cup sweet and 1/2 cup regular potatoes)
- 1 cup small cauliflower florets
- 1/4 cup thinly sliced yellow onion
- 2 teaspoons Madras curry powder
- 1/2 cup organic vegetable broth
- 1/4 teaspoon salt
- 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
- 1 (14.5-ounce) can no-salt- added diced tomatoes, undrained
- 2 cups hot cooked basmati rice
- 1/2 cup plain 2% reduced-fat Greek yogurt (mix in some carrots and cucumbers for a delicious topping)
- 2 tablespoons chopped fresh cilantro
- 1/4 cup of cashews
- Heat a large nonstick skillet over medium-high heat.
Add olive oil to pan; swirl to coat.
Add sweet potato to pan; sauté 3 minutes.
Decrease heat to medium. Add cauliflower, onion, and curry powder; cook 1 minute, stirring mixture constantly.
Add broth and next 3 ingredients (through tomatoes); bring to a boil.
Cover, reduce heat, and simmer 10 minutes or until vegetables are tender (test the potatoes - they take the longest), stirring occasionally.
Serve over rice and with yogurt. Sprinkle with cilantro and cashews.
Serves 4 (serving size: 1 cup curry and 2 tablespoons yogurt)
- calories 231;
- fat 3.9g (sat 0.9g, mono 1.6g, poly 0.9g);
- protein 10.4g;
- carbs 40.8g;
- fiber 8.6g;
- cholesterol 2mg;
- iron 2.5mg;
- sodium 626mg;
- calcium 106mg