Cauliflower Curry Stew
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 230.8
- Total Fat: 3.6 g
- Cholesterol: 0.5 mg
- Sodium: 584.3 mg
- Total Carbs: 42.9 g
- Dietary Fiber: 7.6 g
- Protein: 7.9 g
View full nutritional breakdown of Cauliflower Curry Stew calories by ingredient
Introduction
Great vegetarian dish. My kids love it! Also easy to prepare ahead of time for busy nights. Great vegetarian dish. My kids love it! Also easy to prepare ahead of time for busy nights.Number of Servings: 8
Ingredients
-
1 Tbsp oil (I like coconut)
3 med carrots, chopped
1 med onion, chopped
1 Tbsp fresh ginger
1Tbsp curry powder
salt
2.5 cups broth (vegetable broth for vegetarian option - I also like to use my chicken bone broth)
2 cans (~15oz) garbanzo beans, drained and rinsed
1/2 cup loosely packed chopped cilantro
1/4 cup yoghurt
1.5 cups brown rice
Tips
I also like to prepare this ahead of time. After adding the cauliflower and beans I take it off the heat. At dinner time, just reheat and serve! Fabulous for busy nights.
Directions
In large pot, heat oil on medium high. Add carrots & onion and cook for 10 mins or until vegetables are lightly browned and tender, stirring frequently.
Cook the rice (in a separate pot!) Keep warm until ready to eat. If you're using white rice, put it on when you leave the stew to simmer.
Stir ginger (grated), curry and salt into carrot mixture and cook for approx. 3 mins, stirring constantly. Add broth, cover and heat to boiling on high. Stir in cauliflower and beans and cook on medium heat for 15-20 mins longer, gently stirring every 5 mins until cauliflower is tender.
Stir chopped cilantro and yoghurt into the stew. Spoon on top of rice to serve. Add a dash of yoghurt to the top of each plate and a sprinkle of cilantro (to be fancy).
Serving Size: Makes 8 servings
Number of Servings: 8
Recipe submitted by SparkPeople user RPAR003.
Cook the rice (in a separate pot!) Keep warm until ready to eat. If you're using white rice, put it on when you leave the stew to simmer.
Stir ginger (grated), curry and salt into carrot mixture and cook for approx. 3 mins, stirring constantly. Add broth, cover and heat to boiling on high. Stir in cauliflower and beans and cook on medium heat for 15-20 mins longer, gently stirring every 5 mins until cauliflower is tender.
Stir chopped cilantro and yoghurt into the stew. Spoon on top of rice to serve. Add a dash of yoghurt to the top of each plate and a sprinkle of cilantro (to be fancy).
Serving Size: Makes 8 servings
Number of Servings: 8
Recipe submitted by SparkPeople user RPAR003.