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.”