Kids-cook: Curried Vegetables Recipe

Kids-cook: Curried Vegetables Recipe

Yield: 4 Servings
Recipe by luhu.jp

Ingredients:
2: Carrots, thickly sliced
2: Potatoes, in small chunks
Salt,
2 cup: Cauliflower florets,
1 tbsp: Vegetable oil,
2: Onions, chopped
1 tsp: Curry powder,
1 tsp: Ground cumin,
1 tsp: Turmeric,
1 tsp: Mustard seeds,
1/2 tsp: Hot pepper flakes,
1/4 tsp: Cinnamon,
19 ounce: 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

Source: Canadian Living magazine, Mar 95
Presented in article by Shannon Ferrier, Tamara
Shuttleworth "Health & Well-Fare: Hey, Kids! Lets
Cook"

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Source from luhu.jp