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Koorma Vegetable Curry

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Recipe

 

Yield

6 servings

Prep

10 min

Cook

1 hrs

Ready

1 hrs
Low Cholesterol, Trans-fat Free, High Fiber, Low Sodium

Ingredients

Amount Measure Ingredient Features
2 tablespoons margarine
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1 each onions
hopped
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4 each garlic cloves
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14 ounces italian plum (roma) tomatoes
canned, with liquid, chopped
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4 ounces hot chili peppers
mild, canned, drained, chopped
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1 teaspoon ginger
grated
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1 teaspoon coriander
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½ teaspoon turmeric
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2 each potatoes
peeled, diced
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3 cups cauliflower florets
bite-sized pieces
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2 each carrots
large
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3 tablespoons cilantro
fresh, chopped
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2 cups green beans
1 inch pieces
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1 cup yogurt
plain, low-fat
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Ingredients

Amount Measure Ingredient Features
3E+1 ml margarine
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1 each onions
hopped
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4 each garlic cloves
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404.6 ml/g italian plum (roma) tomatoes
canned, with liquid, chopped
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115.6 ml/g hot chili peppers
mild, canned, drained, chopped
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5 ml ginger
grated
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5 ml coriander
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2.5 ml turmeric
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2 each potatoes
peeled, diced
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7.1E+2 ml cauliflower florets
bite-sized pieces
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2 each carrots
large
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45 ml cilantro
fresh, chopped
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473 ml green beans
1 inch pieces
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237 ml yogurt
plain, low-fat
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Directions

Heat margarine in wok.

Add onion sauté until translucent. Add garlic continue until onion golden.

Add tomatoes, chiles, ginger, salt and spices.

Bring to a simmer, then stir in potatoes, cauliflower, and carrots.

Cover and simmer over medium-low heat for 10 min., stirring occasionally, then stir in the cilantro.

Simmer for another 20 min over low heat, until vegetables and tender but firm.

While cooking, there should be enough liquid to form a sauce; if needed add additional water, but not so much that becomes soupy.

Steam string beans separately until bright green and crisp tender.

Stir into vegetable mixture.

Remove from heat and stir in yogurt. Serve at once.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 290g (10.2 oz)
Amount per Serving
Calories 16630% from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 2g 8%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 108mg 5%
Total Carbohydrate 9g 9%
Dietary Fiber 5g 21%
Sugars g
Protein 11g
Vitamin A 88% Vitamin C 99%
Calcium 11% Iron 7%
* based on a 2,000 calorie diet How is this calculated?
 

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