health guides
Quick Vegetarian Curry
Recipe from Mary Martha Shaw
Ingredients
- 30mL extra virgin olive oil
- 1/2-inch (1-cm) piece of fresh ginger, cut into very thin strips
- 2g cumin seeds
- 2g black mustard seeds
- 2 or 3 medium-sized potatoes, cut into 1/2-inch (1-cm) cubes
- 1 head of cauliflower, cut into small flowers
- 1g turmeric
- 3g coriander powder
- 2g curry powder
- 4g organic cane sugar or honey
- 12g sea salt
- 15g tomato paste
- 1 to 2 cups (240 to 480mL) coconut milk
- 365g garbanzo beans, cooked
- 9g chopped cilantro
Directions
- Heat a 1 1/2-quart (1.2-L) skillet. Add the oil.
- Add the ginger, cumin, and mustard seeds.
- When the seeds pop, add the potatoes and cauliflower, browning slightly.
- Next add the turmeric, coriander, curry, sugar, and salt. Sauté a minute or two longer.
- Combine the tomato paste and coconut milk; add to the vegetables along with the beans.
- Continue simmering until the vegetables are fork-tender, then add the chopped cilantro.
- Serve over rice with chapatis.
Nutrition Facts
Calories 324
Calories from Fat 120 (37%)
(22%)Total Fat 14g
(40%)Saturated Fat 8g
Poly-Unsaturated Fat 1g
Mono-Unsaturated Fat 4g
(0%)Cholesterol 0mg
(40%)Sodium 971mg
(37%)Potassium 1312mg
Total Carbohydrate 44g
(44%)Dietary Fibre 11g
Sugars 7g
Sugar Alcohols 0g
(22%)Protein 11g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.
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