Kids-Cook- Curried Vegetables
Ingredients
- 2 c Cauliflower florets
- 1 ts Ground cumin
- 1 ts Curry powder
- Salt
- 2 Onions chopped
- 1 ts Turmeric
- 1/2 ts Hot pepper flakes
- 2 Carrots thickly sliced
- 2 Potatoes in small chunks
- 1 ts Mustard seeds
- 1 tb Vegetable oil
- 1/4 ts Cinnamon
- 19 oz tomatoes Canned, chopped
Instructions
- 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” [-=PAM=-] PA_Meadows@msn.com
