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Curried Cauliflower, Carrots & Peas

Tasty stir fry vegetable curry recipe, great any time of year

Curried Cauliflower, Carrots and Peas

Stir Fry Vegetables Recipe: Cauliflower, carrots and peas, stir fried and cooked in a simple curry sauce, with coconut milk and chick pea flour. Low fat version and veggie variations.

We often eat curried vegetables with brown rice or quinoa and simple mung dhal, which we keep on hand in the fridge or freezer for quick meals.

Total prep & cook time: 30 min

4 Servings

Nutrition Data Per Serving, 216g: 173 calories, 85 calories from fat, 19g carbs, 10g fat, 82mg sodium, 8g sugars, 6g dietary fiber, 5g protein, low Sodium, very low Cholesterol, good source Folate, Potassium, very good source Vit. K. Estimated glycemic load: 7.

Ingredients:

  • 2 - 3 cups cauliflower, chopped in bite sized pieces
  • 2 - 3 small carrots, peeled and sliced thin
  • 1 cup fresh or frozen green peas
  • 1 Tbsp olive or other cooking oil
  • Optional: 2 Tbsp raw cashew pieces
  • 2 cloves garlic, minced OR 1/2 tsp garlic powder
  • 1 Tbsp minced fresh ginger OR 1/2 tsp gr. ginger
  • 1/2 tsp brown mustard seed
  • 1/2 tsp gr. cumin
  • 1/2 tsp gr. coriander
  • 1/2 tsp ground fenugreek
  • 1/4 tsp ground turmeric
  • 1 Tbsp chickpea flour (besan)
  • 1/2 cup coconut milk + 1/2 cup water
  • Fresh ground pepper & rock salt to taste
  • Optional: 2 Tbsp chopped fresh cilantro
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Directions:

  1. Heat the oil on medium-low in the pan
  2. Chop the cauliflower and carrots
  3. Mince the fresh ginger and garlic, if using
  4. Sauté the garlic, ginger, cashews, and brown mustard seeds for 5 minutes, stirring
  5. Turn the heat up to medium high and add the carrots and cauliflower
  6. Sauté for 5 minutes until softened
  7. Add the spices and chick pea flour - stir until the veggies are coated
  8. Add the water and coconut milk, bring to a boil, cover and simmer until veggies are tender
  9. Add the peas, a pinch of rock salt & fresh ground pepper to taste
  10. Optional: Add chopped fresh cilantro
  11. Serve over cooked whole grain, noodles, or as a filling in dosas
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Low Fat Directions:

  1. Heat 1 tsp oil on medium-low in the pan
  2. Chop the cauliflower and carrots
  3. Mince the fresh ginger and garlic, if using
  4. Sauté the garlic, ginger, and brown mustard seeds for 5 minutes, stirring
  5. Turn the heat up to medium high and add the carrots and cauliflower
  6. Sauté for 5 minutes until softened
  7. Add the spices and chick pea flour. Stir until the veggies are coated
  8. Add the water and chickpeas, bring to a boil, stirring, cover and simmer on medium low 5 minutes, or until veggies are tender
  9. Stir in the green peas, a pinch of rock salt & fresh ground pepper to taste, cover and cook another 2 minutes.
  10. Add chopped fresh cilantro
  11. Serve over cooked whole grain
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Recipe Tips:

These inexpensive veggies are available year round, and they're a colorful and satisying combination for dressing up a simple meal. Cashews or chickpeas are a tasty addition, and boost the protein.

You'll need a heavy weight, wide bottomed sauté pan or dutch oven for this recipe. Prep time 30 minutes, including chopping the vegetables.

Other ways to eat veggie curry: Rolled up in dosas - thin Indian pancakes very similar to crêpes, or over oriental noodles, like soba noodles.

Time Saver Tips: Use 1 - 2 tsp curry powder instead of the individual spices, substitute powdered garlic & ginger for fresh, and omit the fresh cilantro.

Low Fat Version: Reduce the oil to 1 tsp, increase the chick pea flour to 2 Tbsp, increase the water to 1 cup, omit the coconut milk. Substitute chickpeas for cashews.

Veggie Variations: Use broccoli and red pepper, or kale and zucchini, instead of cauliflower and carrots.

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