Indian Curry Sauté

This is a very light curry, full of healthy vegetables, fruit and fibre. Serve it with brown rice or couscous. The recipe can be doubled, but we do not recommend freezing it. Instead, save it in the fridge for the next day.

Serves: 1

Preparation and cooking time: 40 minutes – 30 minutes to get everything chopped and in the pot, and another 10 minutes to finish cooking.

Per serving: Calories: 271, Protein: 7 g, Fat: 9 g, Carbohydrate: 42 g, Fibre: approx. 8 g, Sodium: 336 mg, Calcium: 85 mg

Ingredients:

2/3 cup (150 mL) finely diced carrots
1/3 cup (75 mL) finely diced celery
1/3 cup (75 mL) finely diced apples
1/3 cup (75 mL) finely diced onions
1 tsp (5 mL) curry powder
1 tsp (5 mL) canola oil
1/4 cup (60 mL) water
1/4 low-sodium bouillon cube
1/3 cup (75 mL) chickpeas
2 tsp (10 mL) toasted sliced almonds

Variation: Use black beans, pinto beans, diced cooked chicken or diced cooked beef instead of chickpeas.

Instructions:

1. Dice vegetables.
2. In heavy skillet (fry pan), heat oil, add vegetables and cook over medium high heat for two to three minutes.
3. Dissolve the ¼ bouillon cube in ¼ cup of water, and add to the vegetables with the chickpeas. Cook to desired tenderness.
4. Top with toasted almonds.

Helpful Hints:

If you use canned chickpeas, drain off the liquid in the can and rinse beans well under cold water to remove some of the salt. You can save canned chickpeas in the refrigerator and add them to a salad for extra protein and fibre. Or you could use them to make hummus in your blender – or, for a quick lunch, combine them with cooked vegetables and wrap the whole mixture in a soft whole wheat tortilla.

Adapted from Eileen Faughey’s Quick Flip to Delicious Dinners, 1999.