Side Pannel
Kids-Cook: Curried Vegetables
Kids-Cook: Curried Vegetables
- Recipe Submitted by ADMIN on 09/26/2007
Category: Vegetables
Ingredients List
- 2 Carrots, thickly sliced
- 2 Potatoes, in small chunks
- Salt
- 2 c Cauliflower florets
- 1 tb Vegetable oil
- 2 Onions, chopped
- 1 ts Curry powder
- 1 ts Ground cumin
- 1 ts Turmeric
- 1 ts Mustard seeds
- 1/2 ts Hot pepper flakes
- 1/4 ts Cinnamon
- 19 oz Canned tomatoes, chopped
Directions
Substitutions: zucchini, sweet potatoes and celery.
Cook firmer vegetables first.
Place carrots and potatoes in saucepan. cover with water and sprinkle with
1 ts salt. Bring to boil; cover and cook for 5 minutes.
Add cauliflower; cook for 5 minutes. Drain and set aside.
In large heavy-bottomed saucepan, heat oil over medium heat; cook onions,
stirring, for 3-4 minutes or until softened. Stir in curry powder, cumin,
turmeric, mustard seeds, hot pepper flakes, cinnamon and 1/2 ts salt; cook
for 1 minute or until mustard seeds begin to pop. Stir in tomatoes and 1/2
cup water, scraping up brown bits. Bring to boil. Stir in cauliflower,
carrots and potatoes.
Reduce heat to medium-low; cover and simmer for 5 minutes. Taste and adjust
seasoning.
Per serving: about 175 calories, 5 g protein, 5 g fat, 32 g carbohydrate
high source fibre, good source iron
Cook firmer vegetables first.
Place carrots and potatoes in saucepan. cover with water and sprinkle with
1 ts salt. Bring to boil; cover and cook for 5 minutes.
Add cauliflower; cook for 5 minutes. Drain and set aside.
In large heavy-bottomed saucepan, heat oil over medium heat; cook onions,
stirring, for 3-4 minutes or until softened. Stir in curry powder, cumin,
turmeric, mustard seeds, hot pepper flakes, cinnamon and 1/2 ts salt; cook
for 1 minute or until mustard seeds begin to pop. Stir in tomatoes and 1/2
cup water, scraping up brown bits. Bring to boil. Stir in cauliflower,
carrots and potatoes.
Reduce heat to medium-low; cover and simmer for 5 minutes. Taste and adjust
seasoning.
Per serving: about 175 calories, 5 g protein, 5 g fat, 32 g carbohydrate
high source fibre, good source iron
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