| 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 |
tb |
Vegetable oil |
| 2 |
|
Onions, chopped |
| 1 |
ts |
Curry powder |
| 1 |
ts |
Ground cumin |
| 1 |
ts |
Turmeric |
| 1 |
ts |
Mustard seeds |
| 1/2 |
ts |
Hot pepper flakes |
| 1/4 |
ts |
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"
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From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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