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Dinner in 20: Vegetable Curry Recipe

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

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.

 

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