Author :: Mrs Liz
Category :: Healthy Choice Recipes
Ingredients ::
- 2 heaspoons canolia oil
- 1 small onion, finely chopped, OR 1/3 cup frozen chopped onion thawed
- 2 garlic cloves, minced
- 1 Tablespoon peeled, stemmed, seeded, and roughly chopped
- 2 teaspoons curry powder
- 1/2 cup low-salt, fat-free vegetable broth
- 1/2 cup canned chickpeas, rinsed and pureed in a food processor OR food mill until paste-like
- 2 Tablespoons chopped cilantro
- 1 teaspoon lemon juice
Makes: 2 (1-1/4 cup) servings
Nutrients Per Serving:
194 calories
6 g total fat
0 g saturated fat
8 g protein
30 g carbohydrate
0 mg cholesterol
400 mg sodium
9 g fiber
Vitamin C (362% of RDI)
Vitamin A (80%)
Vitamin B6 (45%)
Manganese (45%)
Fiber (38%)
Heat the oil in a medium saucepan over medium heat. Add the onion, garlic, and ginger; cook until softened, about 2 minutes, stirring often. Add the cauliflower and bell pepper, continue sauteing until fragrant, about 2 more minutes.
Stir in the curry powder, cook for 15 seconds, then add the broth and chickpea puree, stirring until the puree dissolves. Cover, reduce the heat to very low, and simmer for 10 minutes.
Stir in the cilantro, lemon juice, and salt; serve at once.
Ideas for serving:
Serve this dish with couscous, made with 2 tablespoons of currants tossed in before adding the hot water. Or serve it over spinach, wilted over a low heat with a splash of dry vermouth. Afterwards in a bowl, toss sliced strawberres with a sprinkle of balsamic vinegar and ground cinnamon, then serve them over a fat-free frozen vanilla yogurt.
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