Asian style Curry Veggie Stew

Makes 6 servings
Traditional curry dishes are high in saturated fat due to the use of coconut milk. This recipe uses no coconut milk, but maintains its spicy, curry flavour.

Ingredients

  • ½ cup (125 mL) cauliflower florets
  • 1 cup (250 mL) russet potato, peeled, cut into large chunks
  • 1 cup (250 mL) yellow winter squash, peeled, cut into large chunks
  • 1 cup (250 mL) Chinese cabbage cut into squares
  • ½ cup (125 mL) long beans, sliced
  • ½ cup (125 mL) tomato, quartered
  • 3 tbsp (45 mL) onion, sliced
  • 2 cloves garlic, minced
  • 2 whole green chillies, sliced
  • 2 cups (500 mL) oyster mushrooms, sliced
  • 1 ½ tsp (7 mL) canola oil

Curry broth

  • 1 tbsp (15 mL) non-hydrogenated margarine
  • 1 ½ tsp (7 mL) canola oil
  • 3 tbsp (45 mL) onion, thinly sliced
  • 1 tsp (5 mL) fresh ginger, minced
  • 1 tsp (5 mL) garlic, minced
  • 2 tbsp (25 mL) flour
  • 1 tbsp (15 mL) curry powder
  • 2 ½ cup (625 mL) sodium-reduced chicken stock
  • ½ tsp (2 mL) garam masala (mixed Indian spices)

Directions for the curry broth

1.Heat canola oil in a skillet and sauté garlic, ginger and onion slices on low heat until they are brown. Set aside.
2.Heat margarine in a medium pot. Add flour and sauté on low heat.
3.Add curry powder and mix well.
4.Add chicken broth little by little, stirring well.
5.Add the onion, garlic and ginger into the sauce.
6.Simmer the sauce until thickened. Finally, add garam masala to complete the curry soup.

Directions
1.Heat oil in a large pot. Brown garlic for a few minutes. Add onion and stirfry for 2 minutes before adding mushrooms. After the mushrooms become soft, remove them, leaving as much onion behind as possible.
2.Stir in potato and squash to the large pot with the leftover onion. When potato and squash are semi cooked, add the rest of the vegetables and simmer for another 8 minutes before adding curry soup. Simmer for another 10 minutes to intensify the flavour.
3.Enjoy with whole-grain brown rice.

Nutritional information per serving
(1 1/3 cup / 275 mL)

  • Calories: 117
  • Protein: 4 g
  • Total fat: 5 g
  • Saturated fat: 1 g
  • Dietary cholesterol: 0 mg
  • Carbohydrate: 16 g
  • Dietary fibre: 3 g
  • Sodium: 181 mg
  • Potassium: 521 mg
Advertisements