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Fresh Vegetable Curry

While fresh vegetables are so abundant, feature them in this flavorful meatless meal.

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  • prep time 30 min
  • total time 30 min
  • ingredients 9
  • servings 4
 

Ingredients

1
tablespoon oil
3
to 4 teaspoons curry powder
1
large onion, cut into 8 wedges
3
cups cauliflower florets
1
(14 1/2-oz.) can ready-to-serve vegetable broth
1
cup uncooked instant brown rice
2
small zucchini, cut into 3/8-inch slices (2 cups)
1
(15-oz.) can Garbanzo Beans, drained, rinsed
4
Italian plum tomatoes, quartered, seeded

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 1 In large nonstick skillet or wok, heat oil over medium heat until hot. Add curry powder; cook and stir 30 seconds. Add onion; cook and stir 2 minutes. Add cauliflower and 3/4 cup of the broth. Bring to a boil. Reduce heat; cover and simmer about 5 minutes or until cauliflower is crisp-tender.
  • 2 Meanwhile, in medium saucepan bring remaining broth to a boil. Add rice. Reduce heat; cover and simmer 10 minutes or until broth is absorbed. Remove from heat; let stand covered 5 minutes. Fluff lightly with fork.
  • 3 Meanwhile, add zucchini to cauliflower mixture; cook and stir 2 minutes. Add garbanzo beans and tomatoes; cook about 4 minutes, stirring occasionally. Serve over rice.
  • 1 In large nonstick skillet or wok, heat oil over medium heat until hot. Add curry powder; cook and stir 30 seconds. Add onion; cook and stir 2 minutes. Add cauliflower and 3/4 cup of the broth. Bring to a boil. Reduce heat; cover and simmer about 5 minutes or until cauliflower is crisp-tender.
  • 2 Meanwhile, in medium saucepan bring remaining broth to a boil. Add rice. Reduce heat; cover and simmer 10 minutes or until broth is absorbed. Remove from heat; let stand covered 5 minutes. Fluff lightly with fork.
  • 3 Meanwhile, add zucchini to cauliflower mixture; cook and stir 2 minutes. Add garbanzo beans and tomatoes; cook about 4 minutes, stirring occasionally. Serve over rice.

EXPERT TIPS

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Expert Tips

CURRY POWDER Curry powder can add an exotic flavor to beef, chicken, rice and more. It comes from India where it is widely used. Curry powder is a mixture of approximately twenty herbs, spices and seeds. In the United States it comes already blended. In India, it is blended fresh and the proportions vary according to its use in recipes.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 serving
Calories
290
(
Calories from Fat
50),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1g,
1%
),
Cholesterol
0mg
0%;
Sodium
690mg
690%;
Total Carbohydrate
49g
49%
(Dietary Fiber
9g
9%
  Sugars
7g
7%
),
Protein
9g
9%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
60%;
Calcium
8%;
Iron
15%;
Exchanges:
2 1/2 Starch; 2 1/2 Other Carbohydrate; 2 Vegetable; 1 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.