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Curried Vegetable Stew

Wednesday, October 29, 2014

Our challenge for the WIO spy challenge was to blog a Healthy recipe with at least 5 ingredients. My husband likes curry and I found this recipe on readyseteat.

Curried Vegetable Stew

1 pkg 16oz frozen cauliflower florets
2 tsp curry powder
1/2 tsp ground cumin
1 can 14.5oz hunts fire roasted diced tomatoes with garlic, undrained
1 can 15oz garbanzo beans, drained and rinsed
3/4 cup canned solid packed pumpkin
3/4 cup water
1/4 tsp salt
1 cup frozen peas

1. place cauliflower in covered microwave safe container and microwave on high 8 min or until tender, stirring after 4 min. Cut or break large florets into smaller pieces

2. meanwhile place curry powder and cumin in large nonstick skillet and heat over med heat just until fragrant. Add undrained tomatoes, beans, pumpkin and water; bring to a boil overmed high heat. add cooked cauliflower and salt. Reduce heat to med; simmer 15 min, stirring in peas last 5 min.

4 servings 1 1/2 cups each
Calories 158, total fat 2g, sodium 598mg, carbohydrate 29g, dietary fiber 11g, sugars 8g, protein 9g,
Vitamin A 160%, vitamin C 99%, Calcium 11%, Iron 22%

I plan to make a few changes to this when I make it to help lower the sodium and probably add some more protein with chicken or fish.
















































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