Curried Cauliflower with Peas
The fragrant spices in this curried dish will help boost your immune system and clear out any winter congestion you may have!
Makes 6 1-cup servings
1 teaspoon ground coriander
1 teaspoon mustard seeds
1/2 teaspoon turmeric
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground cardamom
1/4 teaspoon cayenne pepper
1/2 cup vegetable broth or water
1 - 2 tablespoons reduced-sodium soy sauce
1 large onion, chopped
1 head cauliflower, cut or broken into florets (about 4 cups)
1 10-ounce bag frozen peas
Combine coriander, mustard seeds, turmeric, cumin, cinnamon, ginger, cardamom, and cayenne in a large skillet. Heat, stirring constantly, until spices darken slightly and just begin to smoke, about 1 minute. Remove from heat and cool slightly.
Add broth or water, soy sauce, and onion, being careful to add the liquid slowly to avoid spattering. Cook until onion is soft, stirring occasionally, about 5 minutes.
Stir in cauliflower, then cover and cook over medium heat until tender when pierced with a fork, about 5 minutes. Add more liquid if cauliflower begins to stick. Stir in peas and cook until hot, another 1 to 2 minutes.
Per 1-cup serving: 77 calories; 1 g fat; 0.1 g saturated fat; 12%
calories from fat; 0 mg cholesterol; 4.9 g protein; 13.9 g
carbohydrates; 4.7 g sugar; 4.8 g fiber; 151 mg sodium; 40 mg calcium; 1.5 mg iron; 47.1 mg vitamin C; 603 mcg beta-carotene; 0.2 mg vitamin E
Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.