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Healthnotes Index:

Madras Vegetable Curry

Madras Vegetable Curry: Main Image

Quick Facts

Servings: 5
A medley of colorful vegetables in a highly seasoned sauce provides a great backdrop for boneless, skinless chicken breast, baked tofu, seared lean steak or broiled fish, and also works well on its own. You can use any curry powder you like, keeping in mind that they are all different. You might want to make this dish a number of times with different curry powders, to discover your favorite (a fun project!).

Ingredients

  • 1 Tbs canola oil or peanut oil
  • 2 cups chopped onion
  • 2 Tbs curry powder
  • salt to taste
  • 2 medium sweet potatoes (about 6 ounces each), peeled and cut into bite-size pieces
  • 2 medium carrots, sliced or diced
  • 1 small cauliflower, cut or broken into florets
  • 1 cup vegetable broth or water (possibly more)
  • 1 15-ounce can diced tomatoes
  • 1 5- or 6-ounce package fresh baby spinach leaves
  • 1 cup nonfat yogurt

Directions

  • Place a large saucepan or soup pot over medium-high heat and wait 2 minutes. Add the oil and wait about 30 seconds, then add the onion, curry powder, and salt. Cook, stirring often, for 5 to 8 minutes, or until the onion is translucent and beginning to soften.
  • Stir in the sweet potatoes, carrots, and cauliflower, making sure they get completely coated with the curried onions, and sauté for another 3 minutes or so.
  • Stir in the vegetable broth and tomatoes, and bring to a boil. Lower the heat to a simmer, partially cover the pot, and cook gently for another 8 to 10 minutes, or until all the vegetables are tender.
  • Add the spinach, and give it a stir. The spinach will wilt within seconds.
  • Stir in the yogurt and remove from the heat. Serve hot.
Recipe courtesy of Eat, Drink, and Weigh Less by Mollie Katzen and Walter Willet, M.D. Copyright © 2006 Mollie Katzen and Walter Willett, M.D. All Rights Reserved. Published by Hyperion. Available wherever books are sold.

Tip: You can make this curry with vegetable broth or water. If you use broth, choose a high-quality store-bought brand. After you add the yogurt, the sauce might curdle a little, but just keep mixing, and it will be fine (and taste great). Leftovers will keep for up to a week in a tightly covered container in the refrigerator.

Nutrition Facts

Calories 197
  Calories from Fat 38 (19%)
(7%)Total Fat 4g
(3%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
(1%)Cholesterol 3mg
(17%)Sodium 406mg
(20%)Potassium 709mg
Total Carbohydrate 34g
(27%)Dietary Fiber 7g
Sugars 12g
Sugar Alcohols 0g
(17%)Protein 8g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.


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