Happy Meatless Monday! For my first recipe of the new year, I’ve chosen a sumptuous salt-free curry. Coconut milk, vegetable broth, garlic, and ginger. This intoxicating array of flavors make this a heavenly vegan meal. Not a spice fan? No worries. This curry uses garam masala, a ground spice blend composed of cinnamon, cumin, coriander, cloves, ginger, nutmeg, pepper, mace, star anise, and/or bay leaves. Translation? This curry is fragrant, not fiery, making it super kid-friendly. Add a combination of sweet and regular potatoes for even wider appeal. Serve over steamed brown or basmati rice.
Recipe from The Everything DASH Diet Cookbook.
Yields 6 servings
SODIUM CONTENT: 117 mg per serving
ADDITIONAL NUTRITIONAL FACTS (per serving):
Calories: 178
Fat: 6 g
Protein: 5 g
Fiber: 7 g
Carbohydrates: 27 g
Sugar 11 g
INGREDIENTS
1 T. canola oil
1 medium onion, diced
6 cloves garlic, minced
1 T. fresh minced ginger
1 T. salt-free garam masala
1 t. ground turmeric
2 T. salt-free tomato paste
2 c. low-sodium vegetable broth
1 c. light coconut milk
1 head cauliflower, cut into florets
3 medium potatoes or sweet potatoes (or combination of both), diced
2 medium carrots, diced
1 15-oz. can no-salt-added diced tomatoes, with juice
1 1/2 c. fresh or frozen green peas
1/2 t. freshly ground black pepper
1/4 c. chopped fresh cilantro
DIRECTIONS
Heat oil in a stockpot over medium heat. Add onion, garlic, and ginger and cook, stirring, until softened, roughly 5 minutes.
Add the garam masala and turmeric and saute until fragrant, 30 seconds to 1 minute.
Stir in the tomato paste, broth, coconut milk, cauliflower, potatoes, carrots, and tomatoes with juice. Stir well to combine. Raise heat slightly and bring to a boil. Once boiling, lower heat to medium-low, cover, and simmer 20 minutes, stirring occasionally.
Stir in the peas and black pepper and cook another 3 minutes.
Remove from heat and stir in the cilantro. Serve immediately, garnished with additional cilantro, if desired.
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