Indian Cauliflower Stew

Name: Indian Cauliflower Stew Recipe
Prep time: 25 min
Cook time: 50 min
Total time: 75 min
Yield: 8
Ingredients: 1 Tbsp olive oil; 3 medium carrots chopped; 1 medium onion chopped; 1 1/2 cups brown rice; 1 TBSP finely chopped peeled fresh ginger; 1 TBSP curry powder; salt to taste; 2 1/2 cups vegetable broth; 1 medium head caulflower (2 lbs) cut into sm florets ( 4 1/2 cups); 2 cans 15-19 ozs each garbanzo beans (chick peas) rinsed and drained; 1/2 cup loosely packed cilantro leaves chopped; 1 4 c/ plain low fat yogurt plus addtional for serving

(3)

Minutes to Prepare: 25
Minutes to Cook: 50

Number of Servings: 8

Ingredients

1 Tbsp olive oil3 medium carrots chopped1 medium onion chopped1 1/2 cups brown rice1 TBSP finely chopped peeled fresh ginger1 TBSP curry powdersalt to taste2 1/2 cups vegetable broth1 medium head caulflower (2 lbs) cut into sm florets ( 4 1/2 cups)2 cans 15-19 ozs each garbanzo beans (chick peas) rinsed and drained1/2 cup loosely packed cilantro leaves chopped1 4 c/ plain low fat yogurt plus addtional for serving

Directions

in 6 qt dutch oven, heat oil on medium high heat until hot. Add carrots and onion and cook 10 - 12 minutes or until vegetables are lightly browned and tender, stirring frequently.
Meanwhile, prepare rice as label directs, keep warm
Stir ginger, curry and 3/4 teaspoon salt into carrot mixture, cooking 3 minutes, stirring constantly. Add broth, cover and heat to boiling on high. Stire in cauliflower and beans; cover and cook on medium 15- 20 minutes longer, gently stirring every 5 minutes until caulflower is tender.
To serve, stir cilantro and 1/4 cup yogurt into stew. Spoon rice into serving bowls, top with stew. Dollop with addtional yogurt if you like

Number of Servings: 8

Recipe submitted by SparkPeople user USMAWIFE.

Servings Per Recipe: 8

Nutritional Info Amount Per Serving

Calories: 131.4
Total Fat: 2.7 g
Cholesterol: 0.0 mg
Sodium: 461.7 mg
Total Carbs: 21.9 g
Dietary Fiber: 6.0 g
Protein: 5.3 g

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Member Reviews

CD12266930
Very good. I left out the yogurt and garbanzo beans; and added a few cloves of garlic, 1/2 tbsp of Turmeric, and chicken breast (cut into bit size pieces). It was quick, easy and delicious! - 12/18/12
AMANDALYNNE415
I made this recipe tonight- found it on a Vegetarian blog and am so happy to find it on here! I added some Cumin to the mix as well, and about 3 stalks of celery. This recipe does not account for the yogurt in calories, which I omitted anyway- recipe is delicious without it :) - 10/18/09
AMYA1000
Wow! I can't wait to make this. I am so excited, because of all of the flavor, with so few calories. - 3/30/09