Indian Cauliflower Stew

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Nutritional Info

Servings Per Recipe: 8
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

View full nutritional breakdown of Indian Cauliflower Stew calories by ingredient

Minutes to Prepare: 25

Minutes to Cook: 50

Number of Servings: 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

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.