Real African Dishes: [MC-AllEthnic-Recipes] South Indian Vegetable Curry - 5 pts; 28g Carbohydrate; 7g Dietary Fiber

Friday, January 7, 2011

[MC-AllEthnic-Recipes] South Indian Vegetable Curry - 5 pts; 28g Carbohydrate; 7g Dietary Fiber

* Exported from MasterCook *

South Indian Vegetable Curry - 5 pts; 28g Carbohydrate; 7g Dietary Fiber

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons garlic flavored oil
1 onion -- peeled, halved and cut into half-moons
1 pinch kosher salt
1 green chile -- seeded and finely chopped
1 piece fresh ginger root -- 3/4-inch, peeled and cut into strips
1/4 teaspoon crushed red pepper flakes
1 teaspoon turmeric
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground ginger
14 ounces light coconut milk -- 1 can
1 quart vegetable broth, reduced-sodium
1 teaspoon sugar
1 tablespoon tamarind paste
12 ounces cauliflower -- broken into florets, approx. 3 1/2 cups
12 ounces broccoli -- broken into florets, approx. 3 1/2 cups
2 ounces green beans -- trimmed and halved, large handful
4 ounces fresh baby corn -- or snow peas, halved, approx. 1 1/2 cups
6 ounces sugar snap peas -- approx. 2 cups
2 tablespoons chopped fresh dill -- or cilantro, or mixture

Heat the oil in a thick-bottomed Dutch oven or large saucepan and fry the sliced onion sprinkled with some salt until it begins to softened, then add the chopped fresh chile and ginger strips and stir every now and again while cooking for a minutes.

Now add the crushed red pepper flakes, the turmeric and ground cumin, coriander, and ginger. Stir well and cook for another minute or so before pouring in the coconut milk, broth, sugar, and tamarind paste. Stir to combine.

Bring to a boil, add the cauliflower florets first, then the broccoli. Cook for 10 minutes, then add the green beans and baby corn (or snow peas). Check the vegetables after about 5 minutes or so to see if they are almost done, letting them cook for longer if they need it.

Once the vegetables are tender, add the sugar snap peas and season to taste, then when the sugar snaps are hot, serve, generously sprinkled with the herbs of your choice, in a bowl on top of some plain rice, or with some warmed Indian bread on the side for dunking.

The curry can be made 1 day ahead. Transfer to non-metallic bowl to cool, then cover and refrigerate. Transfer to a Dutch oven or large saucepan and reheat gently until boiling, then add vegetables as recipe instructs.

The cooled sauce can be frozen in an airtight container for up to 1 month. Thaw overnight in the refrigerator and use as above.

Serves 4

AuthorNote: Although it may sound odd to suggest further uses for a recipe in itself made up of last-chance-saloon bits and pieces, if you do have a small amount of this curry left over, you should know it makes for a wonderful sauce - just heat it up in a saucepan until piping hot over...

ChupaNote: perfect over a large steamy baked Idaho potato or brown rice.

Description:
"5 pts"
Cuisine:
"Indian"
Source:
"Nigella Kitchen: Recipes from the Heart of the Home by Nigella Lawson, 2010"
S(Formatted by Chupa Babi):
"Jan 2011"
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Per Serving (excluding unknown items): 240 Calories; 13g Fat (45.7% calories from fat); 7g Protein; 28g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 104mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 1/2 Fruit; 2 1/2 Fat; 0 Other Carbohydrates.

NOTES : Not PointsPlus

Nutr. Assoc. : 1563 0 0 0 0 0 0 0 0 0 0 0 0 1477 0 0 0 2865 0 0