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Prep Time: 10 minutes
Cooking Time: 15 minutes
Yield: 6 servings
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Related recipes: Beans and
Grains, Cauliflower, Coconut, Dairy-Free, Egg-Free, Fast, Fruit, Herbs, Indian, Natural
Sweetener, PCC Natural Markets, Potatoes, Side Dishes, Soy-Free, Tomatoes, Vegetarian
Ingredients
2 Tbsp (30mL) extra virgin olive oil
1/2-inch (1-cm) piece of fresh ginger, cut into very thin
strips
1 tsp (2g) cumin seeds
1/2 tsp (2g) black mustard seeds
2 or 3 medium-sized potatoes, cut into 1/2-inch (1-cm) cubes
1 head of cauliflower, cut into small flowers
1/2 tsp (1g) turmeric
2 tsp (3g) coriander powder
1 tsp (2g) curry powder
1 tsp (4g) organic cane sugar or honey
2 tsp (12g) sea salt
1 Tbsp (15g) tomato paste
1 to 2 cups (240 to 480mL) coconut milk
2 cups (365g) garbanzo beans, cooked
1/4 cup (9g) chopped cilantro
Directions
Heat a 1 1/2-quart (1.2-L) skillet. Add the oil.
Add the ginger, cumin, and mustard seeds.
When the seeds pop, add the potatoes and cauliflower, browning
slightly.
Next add the turmeric, coriander, curry, sugar, and salt. Sauté a
minute or two longer.
Combine the tomato paste and coconut milk; add to the vegetables along
with the beans.
Continue simmering until the vegetables are fork-tender, then add the
chopped cilantro.
Serve over rice with chapatis.
Recipe by Mary Martha Shaw
Nutrition Facts
Calories: 230
Total Fat: 14g (Saturated Fat 8g)
Cholesterol: 0mg
Sodium: 800mg
Total Carbohydrate: 25g (Dietary Fiber 5g, Sugars 3g)
Protein: 6g
Analyzed for 5 servings using lower amounts.
Copyright © 2004 Healthnotes, Inc. All rights reserved.
www.healthnotes.com
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Learn more about the authors of
Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
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