To continue with the theme from my last post, I've been experimenting with different variations on curried vegetables. This is generally hit or miss since I just throw in a hint of this and a tad of that with very little knowledge of how much of each spice I should really be using. But playing around with food is half the fun. If the finished dish doesn't taste amazing, at least it's more fun than plain steamed vegetables. And if turns out wonderful...well, ironically those are usually the days when I didn't write down how much of each ingredient I used. But I'm learning. And thanks to this blog, writing down ingredients more often.
Today's mild vegetable curry was a hit.
4 cups of your favorite non-starchy vegetables (like carrots, peppers, onions, broccoli, and cauliflower), cut into bite sized pieces
1 clove garlic, diced
1 28-oz can diced tomatoes
2 tsp. curry powder
2 tsp. cumin
1 tsp. coriander
1 tsp. turmeric
2 cups fat free plain Greek yogurt
8 Tbsp. organic crunchy peanut butter
- Spray a large pan with pam (or whatever cooking spray you like) and heat on medium-low.
- Add in the garlic and saute for a minute.
- Add in the vegetables and let cook for 2-3 minutes, stirring occasionally.
- Stir in the canned tomatoes (with the juice). Stir in the spices and cover the pan. Turn the heat to low and simmer for 25 minutes, stirring occasionally.
- Uncover the pan and continue to simmer another 20 minutes, stirring every couple of minutes, until the tomato juices are thickened.
- Turn the heat off and spoon the vegetables into 4 bowls. Stir 1/2 cup of yogurt and 2 Tbsp. of peanut butter into each bowl.
- Garnish with red pepper flakes if you like a little heat
Dietary Exchanges per Serving:
1.5 vegetables, 2 fats, 1/2 dairy
Eliminate or reduce the amount of peanut butter for a lower-fat version.