Dinner in 20: Vegetable Curry Recipe

SPECIAL OFFER: - Limited Time Only!
(The ad below will not display on your printed page)

SAVE EVEN MORE! Say "Yes" to Fitness® Magazine today and get a second year for HALF PRICE – 2 full years (20 issues) for just $15. You also get our new Fitness Band and Total Body Express Band Workout ABSOLUTELY FREE! (U.S. orders only)

Email:

First Name:

Last Name:

Address:

City:

State:

Zip:

100% Money-Back Guarantee: You must be pleased, or you may cancel any time during the life of your subscription and receive a refund on any unserved issues – no questions asked. Fitness® Magazine is currently published 10 times annually – subject to change without notice. Double issues may be published, which count as 2 issues. Applicable sales tax will be added. E-mail address required to access your account and member benefits online. We will not share your e-mail address with anyone. Click here to view our privacy policy.

« Back |

Dinner in 20: Vegetable Curry Recipe

Have a healthy dinner ready in 20 minutes with this easy recipe for vegetable curry.

By the editors of FITNESS magazine

Makes: 6 servings
Prep time: 5 minutes, plus 5 extra minutes while the onion is cooking
Cook time: 15 minutes

Ingredients
1 tablespoon olive oil
1 large red onion, halved and cut into thin wedges
2 teaspoons curry powder
1 teaspoon ground cumin
1/4 teaspoon garam masala powder
1/8 teaspoon cayenne pepper
3 cups cauliflower florets
1 14-1/2-ounce can diced tomatoes with liquid
2 medium potatoes, peeled and cut into 1-inch cubes (about 1 1/2 cups)
2 medium sweet potatoes, peeled and cut into 1-inch cubes (about 1 1/2 cups)
1 1/2 cups vegetable broth or water
1/4 teaspoon salt
1/4 teaspoon black pepper
1 cup loose-pack frozen peas
4 1/2 cups cooked couscous or brown rice

Directions
1. Heat the olive oil in a large saucepan over medium heat. Add the onion and cook until tender, about 4 to 5 minutes. Add the curry powder, cumin, garam masala powder, and cayenne pepper. Stir well and cook for one minute.

2. Stir in the cauliflower, tomatoes, potatoes, sweet potatoes, broth, salt, and black pepper. Bring to a boil; reduce heat and simmer, covered, for 10 minutes or until the potatoes are tender. Stir in the peas; heat through. Serve over couscous or brown rice.

Nutrition facts per serving: 284 calories, 9g protein, 55g carbohydrate, 3g fat (0g saturated), 7g fiber

More About Indian Spices

Used in traditional Indian dishes such as the curry shown below, garam masala is a powdered seasoning blend that has an earthy, spicy flavor. Typically it includes black pepper, cloves, cardamom, cumin, and cinnamon. (Garam masala is also available as a paste.) You can find it in the spice aisle of most major supermarkets or at gourmet specialty stores. Both the powder and the paste make a delicious rub or marinade for meat, poultry, fish, and roasted vegetables such as squash, cauliflower, potatoes, and eggplant, says Anar Allidina, RD.

Originally published in FITNESS magazine, February 2010.