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Curried Veggies Recipe
|Potatoes||4 1⁄4 Cup (68 tbs)|
|Green beans||2 1⁄4 Cup (36 tbs)|
|Tomatoes||1 1⁄2 Cup (24 tbs)|
|Green peppers||1 3⁄4 Cup (28 tbs)|
|Eggplant||2 1⁄4 Cup (36 tbs)|
|Oil||1⁄4 Cup (4 tbs)|
|Mustard seed||2 1⁄2 Teaspoon|
|Turmeric||2 1⁄2 Teaspoon|
|Coriander||4 1⁄2 Teaspoon|
|Curry||1 1⁄2 Teaspoon|
|Honey||1 1⁄2 Teaspoon|
|Lemon juice||1 1⁄2 Teaspoon|
|Tamari||1 1⁄2 Teaspoon|
Calories 288 Calories from Fat 100
% Daily Value*
Total Fat 11 g17.6%
Saturated Fat 1.5 g7.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 418.7 mg17.4%
Total Carbohydrates 45 g14.9%
Dietary Fiber 8.8 g35.1%
Sugars 6.3 g
Protein 7 g13.4%
Vitamin A 20.4% Vitamin C 125.4%
Calcium 7.4% Iron 25.2%
*Based on a 2000 Calorie diet
1. Wash the vegetables and cut them in similar size pieces, approximately 1 inch dices.
2. In a skillet or a wok, heat oil over a medium high flame.
3. When the oil is hot, add the mustard seeds and allow them to pop.
4. When the mustard pops, add the cumin and allow it to crackle.
5. Further add the curry powder, turmeric, cayenne, ground coriander and salt to taste. Sauté the spices for 30 seconds making sure that they do now burn. If the oil is very hot, reduce the flame.
6. Add the potatoes and green beans and sauté for 3 minutes.
7. Then add the tomatoes, peppers and eggplant and sauté for 2 minutes.
8. Sprinkle the lemon juice and stir in the honey and tamari. Sauté to mix with the vegetables.
9. Reduce the heat and simmer the vegetables, stirring often until the vegetables are cooked.
10. Taste to check seasoning. You can add more cayenne if you like spice.
11. Dish out immediately and serve hot with roti or rice and lentils