Vegetable Curry

Did you know?

Turmeric, the main spice in curry, has been extensively studied and is helpful in controlling cholesterol levels (like a statin drug, but without the side effects), and is also helpful in treating pain, diabetes, fatty liver disease and autoimmune diseases.


Try this quick and easy vegetable curry for a healthy international flavor.

 

Vegetable Curry

Modified from Jeff Novick’s Fast Food DVD

Serves:  6-8

Prep time:  10 to 15 minutes                

Cook Time:  10 to 15 minutes (could be longer if using alternate ingredients)

 

Ingredients:

·      28 oz can of no / low salt whole or diced tomatoes

·      14 oz can of garbanzo or chickpeas

o   if using dry beans, soak one cup of dry beans night before and simmer for about 1 ½ to 2 hours. 

·      2 large potatoes

·      1 inch of fresh ginger, peeled and minced into tiny pieces OR use a teaspoon or two of ground ginger to your taste

·      1 lb of frozen cauliflower or a mix of vegetables with cauliflower

·      ½ lb bag of frozen peas

·      2 cups of frozen or fresh diced onion

·      Curry powder, minimum of 1 teaspoon and keep mild for the class.

·      Garlic powder to taste

·      Rice: 1 bag of Success or Kroger brand family size quick cooking brown rice

o   Can use bulk long grain brown rice (2 cups dry) but allow 50 minutes to steam.

 

Instructions:

·      If using long cooking long grain brown rice, begin about an hour before dinner.

·      Clean potatoes, prick with a fork and bake in the oven or microwave until almost soft.

o   If potatoes are to go in oven, start about the same time you do long cooking brown rice. 

o   If baking in microwave you can start them about 15 minutes before dinner. 

o   If using quick cooking brown rice in a bag (Success or Kroger brand) start boiling the water about 15 minutes before dinnertime.

·      Remove potatoes from oven and chop into bite size pieces. 

·      Take the side of a spoon and peel the outer skin of the ginger.  Then chop the ginger into little pieces. 

·      In a large pot put the tomatoes, diced potatoes, minced ginger, garbanzo beans, frozen vegetables and onions and bring to a slow boil and simmer for about 10 minutes.

·      When the vegetable are soft and about ready add the curry powder and garlic powder.  Adjust the seasonings to your taste.

·      Spoon curry vegetables over ½ cups or so of rice.   ENJOY!


See the Healthy Recipes and Shopping Guide for details!


Are you ready for health?

Lifestyle Medicine

at 

Memorial Health System

serving Marietta, Ohio 

and the surrounding region!

 

Email: livememorialwell@mhsystem.org

Office: 740-592-4229 (option 4)

FAX: 740-592-4010

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© David Drozek 2014