Quick Cauliflower and Chick Pea Curry
By 30 Minutes or Less
This great recipe will please vegetarian palates and the rest of the family too!

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  • Prep Time: less than 30 minutes
Category: Main Dishes
Serves: 6
Cups of Fruits & Vegetables per Serving: 1 1/2
Think Variety; Think Color: Red, White, Green

Ingredients

1 small onion, chopped
1 teaspoon canola oil
1 to 2 teaspoons curry powder (to taste)
1 14-oz.can whole tomatoes, drained and broken up
1 small head cauliflower, broken into small flowerets
1/2 pound fresh green beans, or 2 cups frozen
1 potato, cubed
1 15-oz. can chickpeas, drained
Cooked rice for serving* 

Directions


In a large skillet, sauté onion in oil until soft.

Add curry powder and stir well.

Add vegetables and simmer covered until they are soft, stirring occasionally.

If using frozen green beans, add towards the end as the other vegetables begin to soften.

Add chickpeas and heat through.

Serve over brown basmati rice or regular brown rice.

Note: Other vegetables that work well with the cauliflower are red pepper, green peas, carrots, and spinach. Spinach should be added at the end with the chick peas. Be creative!

*Nutrition information does not include rice.

Each serving provides: An excellent source of vitamin C and fiber and a good source of folate and potassium.
 


   

Nutritional Information

  • Calories:    131
  • Carbohydrates:    24g
  • Total Fat:    2.3g
  • Cholesterol:    0mg
  • Saturated Fat:   0.2g
  • Dietary Fiber:    7g
  • % of Calories from Fat:    14%
  • Sodium:    188 mg
  • Protein:    7g
  • Recipe Credit
  • Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

 

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