Vegetable Curry

Vegetable Curry

Besides actualizing my obsession with chicken, “no-meat January” also brought back into my diet some old favorites, like this vegetable curry. When I told friends I was making this, I often got the question “Is it Indian curry or Thai curry?” My response was “huh?!” My dad used to make a delicious chicken curry when I was growing up that I learned along the way, but hadn’t made in years. I basically worked from what I could remember and then added a little of ‘this’ and a little of ‘that.’ I would say that in this curry, though it does contain lite coconut milk, I use more traditionally Indian or Middle-Eastern flavors, which I love. If anyone has a purely Indian (healthy) curry recipe please share it with me!

While I used fried tofu for this recipe, un-fried firm tofu (which I just don’t have the taste for) or other meat of your choice can be substituted (lowering the fat content too); and, you can use any variety of veggies you like. Serve with warm naan and brown rice (delicious and quick versions of both can be found in the frozen section of Trader Joe’s – oh how I love ya!)

Ingredients

1-1/2 tbsp butter

2 tbsp olive oil

2 large cloves garlic, quartered

6 oz fried tofu*

6 oz mushrooms, halved

5 oz fresh green beans

4 oz celery, chopped

5 oz cherry or grape tomatoes (set to side)

1-1/2 cup vegetable broth

2 cans lite coconut milk

½ cup boiled garbanzo beans (chick peas)

½ tbsp cumin

¼ tsp 7 Spice (found in many Indian/Middle Eastern groceries)

½ tsp turmeric

2 tbsp curry powder

1/5 tsp cayenne pepper

1-1/4 tsp mustard powder

½ tsp ginger

1/5 tsp seasoning salt

1-1/2 tsp paprika

¼ tsp cinnamon

1 vegetable bouillon cube (if you desire a saltier flavor)

*1 lb of your choice of meat, cubed

Directions

In a pot, heat olive oil and butter. Add garlic when melted. Sauté garlic on medium heat until slightly golden.

Add mushrooms and tofu and sauté until coated (if using meat, sauté until nearly cooked through). Add 7 Spice and half of the turmeric, curry powder and cumin and stir until a light paste is formed and tofu coated.

Stir in broth, coconut milk and remaining spices (except bouillon). Add remaining vegetables and garbanzo beans. Bring to a boil, then turn heat to low and simmer uncovered for about 30 minutes, stirring regularly.

It is during this time that you want to taste the curry and adjust spices for desired flavor (add bouillon if needed). Serve over brown rice and quartered tomatoes. The coolness of the tomatoes is a nice contrast to the hot curry – I didn’t add them during cooking because I thought they’d get mushy! Another optional garnish (not calculated here) is mango chutney. Just be careful as chutney is very high in sugar.

Makes about six 2-cup servings. 270 cal; 19 g fat ; 8 g protein; 27 g carbs.

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