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 = 30What's this? |
Pantry Meals: Curried Cauliflower
Servings = 3 | Serving size =about 1 cup
This recipe can be multiplied by 2, 3.
This recipe makes great leftovers.
Serve with Brown Rice
| 1 tsp | olive oil |
| 1 tsp | curry powder |
| 1/2 tsp | ground cumin |
| 1/2 | 10 ounce package frozen diced onions |
| 1 | 16 ounce package frozen cauliflower |
| 1 15 ounce can | no salt added diced tomatoes |
| 1/4 tsp | salt |
| fresh ground black pepper (to taste) | |
| 1 15 ounce can | no salt added chick peas (garbanzos) |
| 1/4 cup | 2% milk |
| 1/2 cup | frozen peas |
Place the olive oil in a large skillet over medium heat. Add the cumin and curry powder and as the pan heats up. Stir frequently.
When the pan is hot add the onions and the cauliflower. Cook for about 7 minutes and add the tomatoes, salt and pepper. Stir well and cook for about 5 minutes. Add the chick peas and milk and cook for about 7 minutes.
Add the peas and cook for about 3 - 5 minutes. Serve over Brown Rice.
Nutrition Facts
Serving size: about 1 cup | Servings 3
Calories 258 | Calories from Fat 40
Amount Per Serving (% Daily Value)
Total Fat 5g (7%) | Saturated Fat 1g (4%)
Monounsaturated Fat 2g | Trans Fat 0g
Cholesterol 2 mg (1 %) | Sodium 298 mg (12 %)
Total Carbohydrates 45g (15%) | Sugars 15g
Dietary Fiber 13g (53%) | Protein 14g
Vitamin A 14% | Vitamin C 149 % | Calcium 16% | Iron 28%
Vitamin K 38 mcg | Potassium 1074 mg | Magnesium 92 mg
"Without the curry, boiled rice can be very dull."
-C. Northcote Parkinson, Author
The refrigerator light goes on...
I was surprised when I made this recipe. I had thought that it would make 2 servings but along with the brown rice it is so filling that it really is three servings. Even then it is amazingly filling.
The key to enhancing the flavor is to sauté the curry powder in the olive oil for a bit to soften the flavor. Add the cauliflower and then the other ingredients.
