Curried Vegetable Medley

Author:
Publish date:
Social count:
0

We liked the heat of this dish with just 1 chili, but bolder palates may want to use 2. If using fresh peas, plan to buy about 1 pound unshelled (or look for ready-shelled peas).

  • servingServings

Ingredients

  • 1 to 2 tsp. curry powder
  • 3/4 cup soy milk or low-fat milk
  • 2 scallions (white and light green parts), thinly sliced
  • 1 to 2 small fresh chili peppers, seeded and minced (optional)
  • 2 Tbs. unbleached all-purpose flour
  • 2 large carrots, thinly sliced
  • 2 medium all-purpose potatoes, cut into large dice (3 cups)
  • 1-lb. bag combination precut broccoli and cauliflower florets
  • 1 cup shelled fresh or frozen green peas

Preparation

MEAL PLAN:

Prepare some quick-cooking couscous by pouring 2 cups boiling water over 1 cup couscous. Cover, let stand 15 minutes, then fluff with a fork. Stir in a little margarine and a small package of dried fruit bits. Also serve the curry with a palate-cooling salad of sliced cucumbers in plain low-fat yogurt.

  1. In large, deep saucepan, combine carrots and potatoes with enough water to cover all but about an inch. Bring to a boil over medium-high heat. Cover, reduce heat to medium and cook until almost tender, about 10 minutes.
  2. Add broccoli, cauliflower and peas. Cover and cook until broccoli is just tender, 5 to 8 minutes.
  3. Meanwhile, in small bowl, combine flour and curry powder. Gradually stir in milk with a fork.
  4. Stir milk mixture into vegetables along with scallions and chili if desired. Cook, uncovered, until mixture has thickened slightly, 2 to 3 minutes. Season with salt to taste and serve at once.

Nutrition Information

  • Serving Size: 4 to 6 Servings
  • Calories: 156
  • Carbohydrate Content: 30 g
  • Cholesterol Content: 2 mg
  • Fat Content: 1 g
  • Fiber Content: 7 g
  • Protein Content: 9 g
  • Sodium Content: 72 mg