Dairy-Free Dinner of Spicy Vegetable Curry

Curry is a general description of various dishes unique to South Asian cooking. Curry powder, a mixture of savory spices, is a key ingredient. Prepare this traditional nondairy dish from India, which is rich in fiber and flavor.

Control the “heat” to suit your own taste by increasing or decreasing the amount of chili powder you add.

Preparation time: 15 minutes

Cooking time: About 50 minutes

Yield: 4 servings

1/4 cup olive oil

1 large white or yellow onion, chopped

2 cloves of garlic, minced

1 bay leaf

1 tablespoon ground coriander

1 tablespoon ground cumin

1 teaspoon ground ginger

1 teaspoon ground chili powder (or more to taste)

One 15-ounce can of stewed tomatoes or 4 large, ripe tomatoes

Freshly ground black pepper to taste

One 15-ounce can garbanzo beans (chickpeas), drained

1-1/2 cups water

3 large carrots, thinly sliced

1 cup cauliflower florets, broken into smaller pieces

2 large potatoes, peeled and diced

1 cup fresh or frozen green peas

2 cups cooked brown rice

1 cup of diced, cooked chicken or a soy-based chicken alternative (optional)

  1. In a large saucepan, heat the olive oil. Add the onion, garlic, bay leaf, and spices, cooking over medium heat for about 10 minutes, or until the onion is translucent. Stir to prevent sticking.

  2. Add the tomatoes, pepper, garbanzo beans, and water. Cook over medium heat, simmering for 10 minutes. Add the carrots, cauliflower, and potatoes and continue simmering over medium heat for another 20 minutes, or until the beans and vegetables are tender.

    Add diced, cooked chicken or soy-based chicken, if desired.

  3. Add the peas and simmer for an additional 5 minutes. (If using frozen peas, let them simmer a few extra minutes to make sure they’re heated through.) Remove from the heat and serve over rice.

Per serving: Calories 528 (148 from Fat); Fat 16g (Saturated 2g); Cholesterol 0mg; Sodium 560mg; Carbohydrate 85g (Dietary Fiber 15g); Protein 13g.

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