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Harvest Vegetable Curry

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Submitted by Joan01

YIELD

6 servings

PREP

10 min

COOK

20 min

READY

30 min

Ingredients

2 2
EACH EACH CARROTS
sliced
2 473
CUPS ML WINTER SQUASH
cubed, peeled *
2 473
1 1
1 1
EACH EACH YELLOW SUMMER SQUASH
wedged *
1 1
EACH EACH RED ONION
wedged
1 237
1 15
TABLESPOON ML OLIVE OIL
1 15
TABLESPOON ML CURRY POWDER
2 3E+1
TABLESPOONS ML GINGER ROOT
minced
1 5
TEASPOON ML CUMIN
3 3
EACH EACH GARLIC CLOVES
minced
¼ 1.3
TEASPOON ML RED PEPPER FLAKES
¼ 59
CUP ML CHICKEN BROTH
2 3E+1
TABLESPOONS ML LEMON JUICE
3 7.1E+2
CUPS ML RICE
brown, cooked
2 3E+1
TABLESPOONS ML CORIANDER
fresh,

Directions

  • Parsley can be used instead of coriander, couscous or bulgur can be used instead of brown rice, vegetable stock or water can be used instead of chicken stock.

The hot pepper flakes are optional.

Steam carrots and squash for 5 minutes.

Add broccoli, red pepper, zucchini and red onion and steam for 5 minutes.

Add chickpeas, steam for 3 to 5 minut or until all vegetables are tender-crisp.

Meanwhile in a small saucepan, heat oil over medium heat and cook curry powder, gingerroot, cumin, garlic and hot pepper flakes (if you’re using them), stirring often, for 2 minutes.

Add stock and lemon juice and simmer, uncovered for 2 minutes.

Toss vegetables with sauce.

Serve over hot rice or couscous.

Sprinkle with coriander or parsley.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 277g (9.8 oz)
Amount per Serving
Calories 472 8% from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 309mg 13%
Total Carbohydrate 33g 33%
Dietary Fiber 6g 26%
Sugars g
Protein 23g
Vitamin A 98% Vitamin C 101%
Calcium 11% Iron 16%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

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