Kids-cook: curried vegetables

Yield: 4 Servings

Measure Ingredient
2 \N Carrots, thickly sliced
2 \N Potatoes, in small chunks
\N \N Salt
2 cups Cauliflower florets
1 tablespoon Vegetable oil
2 \N Onions, chopped
1 teaspoon Curry powder
1 teaspoon Ground cumin
1 teaspoon Turmeric
1 teaspoon Mustard seeds
½ teaspoon Hot pepper flakes
¼ teaspoon Cinnamon
19 ounces Canned tomatoes, chopped

Substitutions: zucchini, sweet potatoes and celery.

Cook firmer vegetables first.

Place carrots and potatoes in saucepan. cover with water and sprinkle with 1 ts salt. Bring to boil; cover and cook for 5 minutes.

Add cauliflower; cook for 5 minutes. Drain and set aside.

In large heavy-bottomed saucepan, heat oil over medium heat; cook onions, stirring, for 3-4 minutes or until softened. Stir in curry powder, cumin, turmeric, mustard seeds, hot pepper flakes, cinnamon and ½ ts salt; cook for 1 minute or until mustard seeds begin to pop. Stir in tomatoes and ½ cup water, scraping up brown bits. Bring to boil. Stir in cauliflower, carrots and potatoes.

Reduce heat to medium-low; cover and simmer for 5 minutes. Taste and adjust seasoning.

Per serving: about 175 calories, 5 g protein, 5 g fat, 32 g carbohydrate high source fibre, good source iron Source: Canadian Living magazine, Mar 95 Presented in article by Shannon Ferrier, Tamara Shuttleworth "Health & Well-Fare: Hey, Kids! Let's Cook"

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