Kids-cook: curried vegetables
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | Carrots, thickly sliced | |
| 2 | Potatoes, in small chunks | |
| Salt | ||
| 2 | cups | Cauliflower florets |
| 1 | tablespoon | Vegetable oil |
| 2 | 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 |
Directions
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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