- 4
Ingredients
- for rice:
- * 1 1/2 teaspoons olive oil
- * 1 cup diced peeled sweet potato
- * 1 cup small cauliflower florets
- * 1/4 cup thinly sliced yellow onion
- * 2 teaspoons Madras curry powder
- * 1/2 cup organic vegetable broth (such as Swanson)
- * 1/4 teaspoon salt
- * 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
- * 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
- * 2 tablespoons chopped fresh cilantro
- * 1/2 cup plain 2% reduced-fat Greek yogurt
- 1 cup basmati rice
- 1/4 c unsalted cash pieces
- 1/4 tsp salt
Preparation
Step 1
Total: 30 minutes
Yield: 4 servings (serving size: 1 cup curry and 2 tablespoons yogurt)
1. Heat olive oil in a large nonstick skillet over medium-high heat. Add sweet potato to pan; sauté 3 minutes. Decrease heat to medium. Add cauliflower, onion, and curry powder; cook 1 minute, stirring mixture constantly. Add broth and next 3 ingredients (through tomatoes); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender, stirring occasionally. Sprinkle with cilantro; serve with yogurt.
Wine match: Viognier
Nutritional Information
Calories: 231 Fat: 3.9g (sat 0.9g,mono 1.6g,poly 0.9g) Protein: 10.4g Carbohydrate: 40.8g Fiber: 8.6g Cholesterol: 2mg Iron: 2.5mg Sodium: 626mg Calcium: 106mg
For Cashew Basmiti Rice: cook 1 cup basmati rice according to package directions, omiting salt and fat. Stir in 1/4 cup cashews and the salt. yield 4 serving cal 129 fat 4g sodium 149mg