May 18, 2011

Cauliflower Curry Stew Recipe

Pin It
I love cooking with curry, I love cooking vegetarian, and I super LOVE one pot suppers.  So this recipe turned out to be everything I love all in one pot.  I found this recipe in my January 2009 Good Housekeeping magazine.

You'll need Plain Yogurt, Carrots, Quinoa, Garbanzo Beans, Vegetable Broth, Curry Powder, Olive Oil, Cauliflower, and Cilantro.  The recipe called for an onion also but the one I  had less than desirable so I chucked it.

Start a dutch oven or pan warming up and add 1 TBSP of Olive Oil.  When warm add 3 chopped carrots and cook stirring occasionally till softened about 10-12 minutes.   If you have a pleasing onion please add it at this point.

Stir in Grated Ginger, Curry Powder and Salt.  Cook 3 minutes stirring constantly.  Add the broth in, cover, and heat to boiling.

Stir in Cauliflower and Garbanzo Beans.  Cover and cook on medium 15-20 minutes.  Gently stirring every so often until cauliflower is tender.

Cook Quinoa according to package directions.  For some reason I've heard several different sets of instructions.  I rinsed 1 cup Quinoa well then added to a pan with 2 cups cold water and covered it up.  I brought it to a boil and took the lid off and let it cook until all the liquid was absorbed.  About 15 minutes.

Add chopped Cilantro and Plain Yogurt.  In a bowl add the Stew to your Quinoa and top with a little more Cilantro and Yogurt.  Enjoy!

Cauliflower Curry Stew
Source: Good Housekeeping

1 TBSP Olive Oil
3 Carrots chopped
1 Onion chopped
1 Cup Quinoa
1 TBSP Grated Fresh Ginger
1 TBSP Curry Powder
3/4 tsp Salt
2 1/2 Cup Vegetable Broth
1 head Cauliflower cut into small florets (4 1/2 cups)
2 Cans Garbanzo Beans, rinsed and drained
1/2 Cup Cilantro chopped
1/4 Cup low fat Plain Yogurt plus extra for serving

In a large dutch over heat oil on medium heat until hot.  Add carrots and onion and cook until lightly browned and tender 10-12 minutes.  Stir frequently.

Stir in Ginger, Curry powder and Salt into carrot mixture and cook 3 minutes stirring constantly.  Add the broth and cover until it is heated to boiling.  Stir in Cauliflower and Garbanzo Beans.  Cover and cook on medium 15-20 minutes gently stirring every so often until the Cauliflower is tender.

Meanwhile prepare the Quinoa.

To serve, stir chopped cilantro and 1/4 cup yogurt into stew.  Spoon Quinoa into a serving bowl and top with stew.  Add an additional dollop of yogurt to the top and garnish with Cilantro.


Approximately 8 Servings

360 Calories
68 Carbs
5 Fat
12 Protein

Pin It

No comments:

Post a Comment