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Meatless & Vegetarian pg 3 >  Vegetable Curry

 

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VEGETABLE CURRY

Makes 8 servings
Each serving equals one and one-half Five A Day servings

 

Ingredients

    • 2 lbs mixed vegetables (french beans, carrots, peas, potatoes & cauliflower)
    • 2 onions, chopped
    • 10 mild red chilies
    • 10 tsp. poppy seeds
    • 7 cloves garlic
    • ½ tsp turmeric
    • 1" piece fresh root ginger, grated
    • 3 tsp. melted butter
    • ½ tsp curry powder
    • 7 oz plain yogurt
    • 3 Tbsp whipped cream
    • 1 tsp sugar
    • salt to taste
     

Directions

Prepare and cook the mixed vegetables till crunchy, breaking or cutting large ones into bite-sized pieces. Vegetables can also be microwaved.

Grind the onions, chilies, poppy seeds, garlic, turmeric and ginger into a paste.

Melt butter in a heavy based saucepan.

Add the paste and cook for 3 to 4 minutes.

Stir in the curry powder and cook for a few minutes more.

Then add the vegetables and water and bring to the boil and simmer for a few minutes.

Stir in the yogurt, cream, sugar and salt, heat gently then serve hot with pita bread.
 

Nutritional analysis per serving:
Calories 145, Protein 6g, Fat 4g, Calories From Fat 24%, Cholesterol 9mg, Carbohydrates 22g, Fiber 5g, Sodium 182mg.

 

 

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