Indian Veggies
(from CollegeCook’s recipe box)
80 calories
3.5 g total fat
0 g saturated fat
9 g carbohydrate
2 g protein
3 g dietary fiber
95 mg sodium
Source: Diabetes Gourmet
Prep time: 30 minutes
Cook time: 30 minutes
Serves 8 people
Categories: Indian, Vegetables
Ingredients
- 2 Tbsp. canola oil
- 1 Tbsp. whole mustard seeds, preferably black or brown
- 3 garlic cloves, chopped
- 2-inch fresh ginger root, peeled and grated
- 1 cup chopped onion
- 1 Tbsp. ground coriander
- 2 tsp. paprika
- 1 tsp. ground turmeric
- 2 tomatoes, chopped
- 1 medium potato, peeled and chopped
- 1 carrot, thinly sliced
- 4 cups 1-inch cauliflower florets
- 1/4 lb. fresh green beans, cut into 1-inch pieces
- Salt and ground black pepper, to taste
- Pinch of cayenne pepper (optional)
Directions
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1. Heat oil in a deep saucepan over medium-high heat. Add mustard seeds and cook, shaking pan constantly, until they pop, 1 minute. Add garlic and ginger and sauté for 1 minute. Mix in onions and sauté until golden, 8 minutes. Mix in coriander, paprika, and turmeric.
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2. Add tomatoes, with any juice, and cook until they are soft, 5 minutes, stirring occasionally.
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3. Add potato and carrot, cover, and simmer gently for 10 minutes, stirring 2 or 3 times.
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4. Add cauliflower and green beans, cover partially, and cook 15 minutes, adding a bit of water, if needed, to prevent sticking. Uncover and cook until vegetables are almost dry and quite soft, 10 minutes. Season to taste with salt and pepper. Add a pinch of cayenne pepper if desired.