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Quick and Easy Vegetable Curry
Since this recipe yields small portion sizes, we added an extra ¼ cup to each of the vegetable ingredients to give us a little bit more. For the onion mentioned, we did decide on red onion, which must be cooked until they are translucent. The rest of the vegetables can be cooked to your own personally desired tenderness. Most of our taste testers really loved the firmness of the sweet potatoes compared to the softness of the onions.
The spies used were bloomed, a process in which the spices are cooked in oil prior to adding them to the recipe to enhance or maximize their flavor to full potential. Jeff decided to do this because he wanted the curry to have a very deep flavor. Be careful though, spices burn easily, and they must be watched closely while they are blooming. The garam masala is added near the end and is not bloomed because it is one of those spice blends that will lose a lot of flavor to the heat of the oil, or the heat of the other ingredients, if it is added too early in the cooking process. We served our finished curry over basmati rice, though it would be good over just about any rice. This dish is loaded with nutrients and serving it over brown rice would be even healthier.
If for some reason you’ve got this curry in your fridge and must rush out of the house with only a small container and you get stuck in traffic, you may find yourself contemplating eating it just out of pure boredom. This is not unlike a situation in which I recently found myself. Luckily this curry is just as delicious cold as it is freshly made and piping hot. The sweet potatoes are especially good when they have cooled, and their sweetness seems especially present when the curry is cold.
Ingredients:
- 2 tsp olive oil
- 1/2 large red onion, halved and cut into thin wedges
- 1 tsp Maharajah Curry Powder
- 1/2 tsp Ground Cumin
- 1/2 tsp Garam Masala Powder
- 1/8 teaspoon Cayenne Pepper - Medium Heat
- 1 to 2 cups broccoli florets
- 1/2 can diced tomatoes with liquid (about 7 oz)
- 1 cup acorn squash, peeled and cut into 1-inch cubes
- 1 medium sweet potatoes, peeled and cut into 1-inch cubes (about 3/4 cups)
- 1 cup vegetable broth
- 1 cup frozen peas
- 1 cup frozen corn
- 2 cups cooked brown rice
Directions:
- Heat the olive oil in a large saucepan over medium heat.
- Add the onion and cook until translucent (about 5 minutes).
- Add the curry powder, cumin and cayenne pepper. Mix well and cook for one minute.
- Add in the broccoli, tomatoes, squash, sweet potatoes and broth.
- Bring to a boil, reduce heat to simmer, cover the pan and cook for 10-15 minutes or until the potatoes and squash are tender.
- Stir in the peas, corn and Garam Masala and heat (3-4 minutes).
- Remove from heat and serve over brown rice.
Serves: 4
Nutritional Information (per serving):
Calories 363.9
Total Fat 4.2 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 1.8 g
Cholesterol 0.0 mg
Sodium 411.1 mg
Potassium 867.1 mg
Total Carbohydrate 75.9 g
Dietary Fiber 8.8 g
Sugars 7.5 g
Protein 10.1 g
Calories 363.9
Total Fat 4.2 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 1.8 g
Cholesterol 0.0 mg
Sodium 411.1 mg
Potassium 867.1 mg
Total Carbohydrate 75.9 g
Dietary Fiber 8.8 g
Sugars 7.5 g
Protein 10.1 g