Fall Vegetable Curry


Indian spices are a natural fit with vegetarian entrées. This meal takes about 30 minutes from start to finish and is a great starter dish for aspiring teen chefs

NUTRITIONAL INFORMATION:
PER SERVING

Calories: 231
Fat: 3.9g
Saturated fat: 0.9g
 Monounsaturated fat: 1.6g Polyunsaturated fat: 0.9g
Protein: 10.4g
Carbohydrate: 40.8g
Fiber: 8.6g
Cholesterol: 2mg
Iron: 2.5mg
Sodium: 626mg
Calcium: 106mg


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Ingredients

1½ teaspoons olive oil
1 cup peeled sweet potato, diced
1 cup small cauliflower florets (about the size of a large gumball)
¼ cup yellow onion, thinly sliced
2 teaspoons Madras curry powder (available in most spice aisles)
½ cup organic vegetable broth
¼ teaspoon salt
1 (15-ounce) can chickpeas (also known as garbanzo beans), rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
2 tablespoons chopped fresh cilantro
½ cup plain 2% reduced-fat Greek yogurt

PREPARATION
1. Heat olive oil in a large nonstick skillet over medium-high heat. Add sweet potato and sauté for 3 minutes.
2. Decrease heat to medium. Add cauliflower, onion, and curry powder and cook 1 minute, stirring mixture constantly.
3. Add broth, salt, chickpeas and tomatoes and bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender, stirring occasionally.
4. Before serving, sprinkle with cilantro and serve with yogurt.

Serves 4 (1 cup curry and 2 tablespoons yogurt)








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