Curried Vegetables & Beans
Yield
4 servingsPrep
10 minCook
30 minReady
40 minLow Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 ½ | teaspoons |
olive oil
|
|
| 1 | clove |
garlic
chopped |
|
| ½ | cup |
sweet red bell peppers
diced |
|
| ½ | cup |
sweet yellow bell peppers
diced |
*
|
| ¼ | cup |
green bell peppers
diced |
|
| ½ | cup |
onions
chopped |
|
| 1 | tablespoon |
all-purpose flour
|
|
| 1 ½ | teaspoons |
curry powder
|
|
| 1 | dash |
salt
optional |
*
|
| ½ | teaspoon |
cumin
ground |
|
| ¼ | teaspoon |
black pepper
|
|
| ⅛ | teaspoon |
coriander
ground |
|
| 1 | dash |
ginger
ground |
*
|
| 2 ½ | cups |
water
|
|
| 10 | ounces |
red skinned potatoes
diced, peel on |
|
| 1 | cup |
apples
peeled and sliced |
|
| 1 | cup |
green peas
frozen, thaw |
|
| 1 ¾ | cups |
chickpeas (garbanzo beans)
drain |
|
| 6 | cups |
rice
brown cooked, keep hot |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 13 | ml |
olive oil
|
|
| 1 | clove |
garlic
chopped |
|
| 118 | ml |
sweet red bell peppers
diced |
|
| 118 | ml |
sweet yellow bell peppers
diced |
*
|
| 59 | ml |
green bell peppers
diced |
|
| 118 | ml |
onions
chopped |
|
| 15 | ml |
all-purpose flour
|
|
| 7.5 | ml |
curry powder
|
|
| 1 | dash |
salt
optional |
*
|
| 2.5 | ml |
cumin
ground |
|
| 1.3 | ml |
black pepper
|
|
| 0.6 | ml |
coriander
ground |
|
| 1 | dash |
ginger
ground |
*
|
| 591 | ml |
water
|
|
| 289 | ml/g |
red skinned potatoes
diced, peel on |
|
| 237 | ml |
apples
peeled and sliced |
|
| 237 | ml |
green peas
frozen, thaw |
|
| 414 | ml |
chickpeas (garbanzo beans)
drain |
|
| 1.4 | l |
rice
brown cooked, keep hot |
|
Directions
Heat oil in a nonstick skillet over medium heat. Add garlic, peppers, and onion.
Sauté for about 4 minutes or until tender.
Sprinkle with the flour and spices.
Stir fry and cook for another 20 seconds or so.
Add the water and potato.
Cover, reduce the heat to a simmer and cook for 20 to 25 minutes or until potato is tender.
Add the apples, peas, and beans. Cover and cook about 10 minutes.
Serve over cooked brown rice.
