The trick to making a good curry is to layer and time the cooking of ingredients to make sure that the final dish perfectly showcases the textures of the vegetables which have been seasoned at just the right moment. This one gets it right.
- 4 cups cauliflower florets
- 1 cup diced yellow potato
- 1 cup low-sodium vegetable broth, divided
- 1 cup thinly sliced red onion
- 3 garlic cloves, thinly sliced
- 2 Tbsp. curry powder
- 3 cups thinly sliced cabbage
- 1 (15 oz.) can chickpeas, rinsed and drained
- 1 cup green beans
- ¾ cup lite unsweetened coconut milk
- Pepper to taste
- Add cauliflower and potatoes to a large pot and cover with water. Bring to a boil and cook for 3 minutes. Drain and set aside.
- In large, heavy-bottomed pan, heat ½ cup broth over medium-high heat. Add onion and garlic, and cook until onion is translucent (4-5 minutes). Mix in curry powder until fragrant (30 seconds).
- Add cabbage and cook, stirring occasionally, until wilted, adding water if needed to prevent pan from going dry (4-5 minutes).
- Add chickpeas, green beans, cauliflower, and potatoes. Pour in remaining ½ cup broth and coconut milk. When liquid comes to a simmer, reduce heat and simmer, stirring occasionally, until potatoes are tender (10-15 minutes). Season to taste with pepper and serve.
|Amount per serving|
|% Daily Value*|
|Total Fat 3.5g||4%|
|Saturated Fat 2g||10%|
|Trans Fat 0g|
|Polyunsaturated Fat 0.5g|
|Monounsaturated Fat 0.5g|
|Total Carbohydrate 21g||8%|
|Dietary Fiber 6.5g||25%|
|Total Sugars 3g|
|Includes 0g Added Sugars||0%|
|Sugar Alcohol 0g|
|Other Carbohydrate 6g|
|Vitamin D 0mcg||0%|
|Vitamin A 18.5mcg||2%|
|Vitamin C 58.6mg||70%|
|Vitamin E 0.8mg||6%|
|Vitamin K 22.7mcg||20%|
|Vitamin B6 0.5mg||30%|
|Vitamin B12 0mcg||0%|
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Cauliflower, Garbanzo Beans (garbanzo Beans, Water, Salt, Disodium Edta), Low Sodium Vegetable Broth (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), Cabbage, Lite Coconut Milk (water, Coconut & Guar Gum), Potatoes, Green Beans, Onion, Curry Powder (spices, Turmeric, Garlic, Silicon Dioxide), Garlic.
It’s back to school season. That means it’s time to stock up on new gear, so your students are prepared to start the school year in style. Don’t forget about school lunch as you create your shopping lists. Whether your family has decided between school lunch or lunch from home, there will likely be a field trip where your child could use these lunch supplies. Parents have a lot of cool new products to choose from to ensure that their child’s lunch is not only nutritious and safe, but also looks appetizing at lunch time. For this month’s Nutritious Nudge, I created a list of lunch supplies and considerations to help parents with their back to school shopping.