Estimated Nutrition (whole recipe, rough)
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Peanut | 1 oz (28g) | 161 |
| Soy Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| 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 |
| Salt | 1 tsp (6g) | 0 |
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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- 3 Tbs. mild curry powder or 1 Tbs. hot curry powder plus 2 Tbs. mild
- 1 Tbs. vegetable oil
- 1-lb. bag baby carrots
- 1-lb bag cauliflower florets, large pieces halved
- 2 cups low-fat soy milk
- 1 tsp. salt
- 2 Tbs. all-purpose flour
- 10-oz. pkg. frozen peas
- Freshly cooked brown or white rice for serving
- Chopped scallions, chopped dry-roasted peanuts and prepared mango chutney, as needed
- =
Directions
Place curry powder in small bowl. Whisk in 3 tablespoons water until thickened and paste forms.
In large saucepan, heat oil over medium heat until hot but not smoking. Stir in curry paste and cook, stirring, 1 minute. Add carrots and cauliflower, stirring to coat. Stir in soy milk and salt, increase heat to high and bring to a boil. Reduce heat to medium-low and simmer until vegetables are just tender, about 15 minutes.
In small bowl, whisk together flour and 2 tablespoons water until smooth. Stir into vegetable mixture until well blended. Cook, stirring often, until curry thickens, about 5 minutes. Add peas and cook 1 minute to heat through.
Serve at once with hot cooked rice and small bowls of chopped scallions, peanuts and chutney for topping.