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Six-Vegetable Curry

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Recipe

 

Yield

4 servings

Prep

30 min

Cook

50 min

Ready

90 min
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 large potatoes
all-purpose, peeld, and cut into 3/4inch cubes
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1 large sweet potatoes, or yams
peeled, into 3/4inch cubes
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2 medium turnip
peeled, cut into 3/4inch cubes
* Camera
2 large zucchini
sliced crosswise, into 1inch thick slices
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½ large eggplant
cut into 3/4-inch cubes
* Camera
12 each green beans
cut into 2 inch, lengths
* Camera
3 tablespoons safflower oil
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2 large onions
finely chopped
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1 teaspoon cumin seeds
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½ cup chickpea (garbanzo) flour
(besan)
*
1 teaspoon fenugreek
ground
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6 each green chili peppers
fresh
* Camera
2 tablespoons ginger
fresh, minced
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1 tablespoon coriander
ground
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1 teaspoon turmeric
ground
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1 teaspoon brown sugar, dark
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1 teaspoon salt
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4 medium tomatoes
peeled, coarsely chopped
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4 each bay leaves
* Camera
1 tablespoon tamarind
dissolved in 3 tablespoons hot water
* Camera
¼ cup coriander
fresh, chopped
* Camera

Ingredients

Amount Measure Ingredient Features
1 large potatoes
all-purpose, peeld, and cut into 3/4inch cubes
Camera
1 large sweet potatoes, or yams
peeled, into 3/4inch cubes
Camera
2 medium turnip
peeled, cut into 3/4inch cubes
* Camera
2 large zucchini
sliced crosswise, into 1inch thick slices
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0.5 large eggplant
cut into 3/4-inch cubes
* Camera
12 each green beans
cut into 2 inch, lengths
* Camera
45 ml safflower oil
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2 large onions
finely chopped
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5 ml cumin seeds
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118 ml chickpea (garbanzo) flour
(besan)
*
5 ml fenugreek
ground
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6 each green chili peppers
fresh
* Camera
3E+1 ml ginger
fresh, minced
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15 ml coriander
ground
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5 ml turmeric
ground
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5 ml brown sugar, dark
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5 ml salt
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4 medium tomatoes
peeled, coarsely chopped
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4 each bay leaves
* Camera
15 ml tamarind
dissolved in 3 tablespoons hot water
* Camera
59 ml coriander
fresh, chopped
* Camera

Directions

Place the potato, sweet potato, turnips, zucchini, eggplant and string beans in a large bowl of ice water.

Heat the oil in a large enameled cast-iron casserole.

Add the onions and cumin seeds and cook over moderately low heat, stirring until the onions soften, 7 to 8 minutes.

Stir in the chickpea flour and fenugreek and cook, stirring until the chickpea flour becomes a paste and browns slightly, 2 to 3 minutes more.

Pour in 2 cups of warm water and bring to a boil, over moderately high heat.

Cook, stirring, until the gravy begins to thicken, about 1 minute.

Add 2 more cups of water and bring to a boil.

Reduce the heat to low and cook until the gravy reduces and thickens slightly, about 10 minutes.

Stir in the chiles, ginger, ground coriander, tumeric, brown sugar, and salt and cook for 5 minutes longer, stirring gently.

Drain the vegetables and add them to the gravy.

Stir in the tomatoes and bay leaves, cover and cook until the vegetables are tender but not mushy, about 20 to 30 minutes.

(If making this dish ahead, under cook the vegetables slightly.

Refrigerated the dish for up to 2 days.

When re-heating the mixture, add ½ cup of water and bring to a simmer over moderate heat before proceeding.)

Stir in the tamarind mixture and the fresh coriander and cook, uncovered for 5 minutes.

Discard the bay leaves and serve.

NOTE: Serve with cooling fresh Pineapple for those that do not like the heat.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 495g (17.5 oz)
Amount per Serving
Calories 32532% from fat
 % Daily Value *
Total Fat 11g 18%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1465mg 61%
Total Carbohydrate 18g 18%
Dietary Fiber 12g 46%
Sugars g
Protein 16g
Vitamin A 205% Vitamin C 224%
Calcium 17% Iron 30%
* based on a 2,000 calorie diet How is this calculated?
 

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