Harvest Vegetable Curry

Harvest-Vegetable-Curry-Spry.jpg
http://pgoarelish2.files.wordpress.com/2012/06/harvest_vegetable_curry_photo.jpg?w=128
  • Yield: 4 servings

Ingredients

2 carrots, sliced
2cups cubed peeled squash (about 1-inch pieces)
2cups broccoli florets
1 sweet red pepper, cut into strips
1small (6-inch) yellow zucchini, cut into chunks
1 red onion, cut into thin wedges
1can (19 oz) chickpeas, drained and rinsed
1tablespoon olive oil
2tablespoons minced ginger root
1tablespoon curry powder or paste
1teaspoon ground cumin
3cloves garlic, minced
1/4teaspoon crushed red pepper flakes
1/2cup sodium-reduced vegetable broth or water
2tablespoons fresh lemon juice
3cups hot cooked brown rice, couscous, or bulgur
1/4cup chopped fresh coriander (cilantro) or parsley

Instructions

  1. Steam carrots and squash for 5 minutes. Add broccoli, red pepper, zucchini and red onion; steam for 5 minutes. Add chickpeas; steam for 3 to 5 minutes or until all vegetables are tender-crisp.
  2. Meanwhile, in small saucepan, heat oil over medium heat; cook gingerroot, curry powder, cumin, garlic and red pepper flakes, stirring often, for 2 minutes. Add broth and lemon juice; simmer, covered, for 2 minutes. Toss vegetables with sauce.
  3. Serve over hot rice. Sprinkle with coriander or parsley.

Recipes reprinted with permission from Lighthearted at Home: The Very Best of Anne Lindsay by Anne Lindsay (Wiley).

Nutritional Info *per serving

  • Calories 402
  • Fat 7g
  • Saturated Fat 1g
  • Cholesterol 0mg
  • Sodium 335mg
  • Potassium 865mg
  • Carbohydrate 76mg
  • Fiber 11g
  • Protein 13g
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