Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Potato | 1 medium (173g) baked | 161 |
| Soy Milk | 1 cup (244ml) whole | 149 |
| Milk | 1 cup (244ml) whole | 149 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Pepper | 1 tsp ground (2.3g) | 6 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 1 to 2 tsp. curry powder
- 3/4 cup soy milk or low-fat milk
- 2 scallions (white and light green parts), thinly sliced
- 1 to 2 small fresh chili peppers, seeded and minced (optional)
- 2 Tbs. unbleached all-purpose flour
- 2 large carrots, thinly sliced
- 2 medium all-purpose potatoes, cut into large dice (3 cups)
- 1-lb. bag combination precut broccoli and cauliflower florets
- 1 cup shelled fresh or frozen green peas
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Directions
Prepare some quick-cooking couscous by pouring 2 cups boiling water over 1 cup couscous. Cover, let stand 15 minutes, then fluff with a fork. Stir in a little margarine and a small package of dried fruit bits. Also serve the curry with a palate-cooling salad of sliced cucumbers in plain low-fat yogurt.
1. In large, deep saucepan, combine carrots and potatoes with enough water to cover all but about an inch. Bring to a boil over medium-high heat. Cover, reduce heat to medium and cook until almost tender, about 10 minutes.
2. Add broccoli, cauliflower and peas. Cover and cook until broccoli is just tender, 5 to 8 minutes.
3. Meanwhile, in small bowl, combine flour and curry powder. Gradually stir in milk with a fork.
4. Stir milk mixture into vegetables along with scallions and chili if desired. Cook, uncovered, until mixture has thickened slightly, 2 to 3 minutes. Season with salt to taste and serve at once.