Monday, November 15, 2010

Fall Vegetable Curry

Yield: 4 servings (serving size: 1 cup curry and 2 tablespoons yogurt)
Recipe from Cooking Light, OCTOBER 2010Husband-Tested in Alice’s Kitchen

This vegetarian meal takes only 30 minutes from start to finish, perfect for Meatless Monday! You’ll find all of the ingredients at Lost River Market & Deli. (Without the optional yogurt, it's not only a vegetarian dish, but a vegan dish as well.) This dish will also be easy on the budget too. I used hot curry powder and tomatoes with green chilies to make this spicy. The cool yogurt is a perfect foil for the spiciness. If you like milder food, use plain tomatoes or fire roasted (which will taste a bit sweet) and use mild sweet curry. Some of the reviewers for this recipe suggested (for variety sake) replacing the cauliflower with broccoli and substituting butternut squash for the sweet potato. They also suggested add red pepper flakes for heat or cinnamon and cumin for spices. These are great suggestions, but I’m sticking with this recipe for now. It’s really very, very tasty!

1 ½ teaspoons olive oil
1 cup diced peeled sweet potato (This equaled ½ of a large sweet potato.)
1 cup small cauliflower florets (This equaled about ¼ of a head of cauliflower.)
¼ cup thinly sliced yellow onion (This equaled ½ of a medium onion.)
2 teaspoons Madras curry powder (I used hot curry powder.)
½ cup vegetable broth
¼ teaspoon Kosher salt
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained (I used petite diced tomatoes with green chilies.)
2 tablespoons chopped fresh cilantro
½ cup plain 2% reduced-fat Greek yogurt (Optional)

Heat olive oil in a large nonstick skillet over medium-high heat. 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, stirring occasionally. Sprinkle with cilantro; serve with yogurt.

In addition to the yogurt on the side, I served this over brown basmati rice with some chopped cashews thrown in.

CALORIES 231 ; FAT 3.9g (sat 0.9g,mono 1.6g,poly 0.9g); CHOLESTEROL 2mg; CALCIUM 106mg; CARBOHYDRATE 40.8g; SODIUM 626mg; PROTEIN 10.4g; FIBER 8.6g; IRON 2.5mg

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