vegetable curry

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* Exported from MasterCook *

 

Vegetable Curry Stir Fry

 

Recipe By :Mediterranean Cooking (anon)

Serving Size : 6 Preparation Time :0:00

Categories : Vegetarian Main {Posted}

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3/4 pound red thin-skinned potatoes -- cut into chunks

2 tablespoons salad oil

1 large onion -- chopped

1 pound cauliflower head -- cut into flowerets

1/2 pound green beans -- cut into 2-inch pieces

6 ounces sliced carrots

2 tablespoons curry powder

1/2 cup water

8 ounces no salt added tomato sauce -- (canned)

15 1/2 ounces canned garbanzo beans -- rinsed

chopped fresh cilantro

3 cups steamed rice (optional)

 

Preparation time: About 15 minutes

Cooking time: About 27 minutes

 

Place potatoes on a rack in a pan above 1 inch boiling water. Cover and steam

over high heat until slightly tender when pierced (about 10 minutes). Lift out

and set aside.

 

Heat oil in a wok or wide frying pan over high heat. Add onion and cook,

stirring, for 2 minutes.

 

Add cauliflower, green beans, and carrots and cook, stirring, for 5 minutes.

 

Add curry powder and water, stirring until vegetables are well coated. Stir in

tomato sauce, garbanzo beans, and potatoes.

 

Reduce heat, cover, and simmer until vegetables are tender about 10 minutes.

 

Transfer to a serving dish and sprinkle with cilantro, if desired.

 

Yield: Makes 4 to 6 servings

 

Source:

" Homemakers (magazine) http://www.homemakers.com/recipes/recipe_index.asp "

Copyright:

" see also

http://www.healthsmith.com/IntMed/Nutrition/Recipes/Recipes%20for%20Wellness.htm\

"

 

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Per Serving (excluding unknown items): 383 Calories; 7g Fat (16.6% calories from

fat); 13g Protein; 69g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 43mg

Sodium. Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 1 Fat.

 

NOTES : Quickly stir-frying vegetables in a wok or frying pan preserves

nutrients and requires very little oil. A subtle tomato-curry sauce enlivens

this potpourri of produce.

 

Nutr. Assoc. : 4716 0 0 0 0 0 0 0 0 0 0 2840

 

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