| CATEGORY |
CUISINE |
TAG |
YIELD |
| Vegetables, Grains |
Canadian |
Vegetables |
4 |
Servings |
INGREDIENTS
| 2 |
|
Carrots, thickly sliced |
| 2 |
|
Potatoes, in small chunks |
|
|
Salt |
| 2 |
c |
Cauliflower florets |
| 1 |
T |
Vegetable oil |
| 2 |
|
Onions, chopped |
| 1 |
t |
Curry powder |
| 1 |
t |
Ground cumin |
| 1 |
t |
Turmeric |
| 1 |
t |
Mustard seeds |
| 1/2 |
t |
Hot pepper flakes |
| 1/4 |
t |
Cinnamon |
| 19 |
oz |
Canned tomatoes, chopped |
INSTRUCTIONS
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 1/2 ts
salt; cook for 1 minute or until mustard seeds begin to pop. Stir in
tomatoes and 1/2 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" [-=PAM=-]
PA_Meadows@msn.com From Gemini's MASSIVE MealMaster collection at
www.synapse.com/~gemini
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