Harvest Vegetable Curry

(NC)—Serve this colourful and flavourful main-course vegetable dish over couscous, bulgur or brown rice. The chickpeas and grain complement each other to form complete protein.

2 carrots, sliced 2

2 cups cubed peeled squash (about 1-inch/2.5 cm pieces) 500 mL

2 cups broccoli florets 500 mL

1 sweet red pepper, cut in strips 1

1 small (6-inch/15 cm) yellow zucchini, cut in chunks 1

1 red onion, cut in thin wedges 1

1 can (19 oz/540 mL) chickpeas, drained and rinsed 1

1 tbsp olive oil 15 mL

2 tbsp minced gingerroot 25 mL

1 tbsp curry powder or paste 15 mL

1 tsp ground cumin 5 mL

3 cloves garlic, minced 3

¼ tsp crushed red pepper flakes 1 mL

½ cup sodium-reduced vegetable broth or water 125 mL

2 tbsp fresh lemon juice 25 mL

3 cups hot cooked brown rice, couscous or bulgur 750 mL

¼ cup chopped fresh coriander (cilantro) or parsley 50 mL

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.

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, of 2 minutes. Toss vegetables with sauce.

Serve over hot rice. Sprinkle with coriander or parsley.

Makes 4 main-course servings.

Per Serving: 402 calories, 13 g protein, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 76 g carbohydrate, 11 g fibre, 335 mg sodium, 865 mg potassium

“Excerpted from Lighthearted at Home. Copyright (c) 2010 by Anne Lindsay & Associates Ltd. Excerpted with permission of the publisher John Wiley & Sons Canada, Ltd.”