A curry-seasoned vegetable dish that's so substantial and flavorful your family won't miss the meat. ;) A very easy to make stew that owes its complex flavor to spicy, fresh ginger and traditional Indian curry. GoodHousekeeping Magazine, January 2009 edition.
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- 1 tablespoon olive oil
- 3 medium carrots, chopped
- 1 medium onion, chopped
- 1 1/2 cups brown rice
- 1 tablespoon finely chopped peeled fresh ginger
- 1 tablespoon curry powder
- 2 1/2 cups vegetable broth
- 2 lbs heads cauliflower, cut into small florets
- 30 ounces garbanzo beans, rinsed and drained (2-15 oz cans or larger of chickpeas)
- 1/2 cup loosely packed fresh cilantro leaves, chopped
- 1/4 cup plain low-fat yogurt, plus additional for serving
- 1In 6-quart Dutch oven, heat oil on medium-high until hot.
- 2Add carrots and onion, and cook 10 to 12 minutes or until vegetables are lightly browned and tender, stirring frequently.
- 3Meanwhile, prepare rice as label directs; keep warm.
- 4Stir ginger, curry, and 3/4 teaspoon salt into carrot mixture; cook 3 minutes, stirring constantly.
- 5Add broth; cover and heat to boiling on high.
- 6Stir in cauliflower and garbanzo beans; cover and cook on medium 15 to 20 minutes longer, gently stirring every 5 minutes until cauliflower is tender.
- 7To serve, stir chopped cilantro and 1/4 cup yogurt into cauliflower stew.
- 8Spoon rice into warm serving bowls; top with stew.
- 9Serve cauliflower stew with additional yogurt to dollop on top if you like.
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Nutritional Facts for Indian Cauliflower Curry Stew
Serving Size: 1 (303 g)
Servings Per Recipe: 8
- Amount Per Serving
- % Daily Value
- Calories 321.5
- Calories from Fat 38
- Total Fat 4.3 g
- Saturated Fat 0.7 g
- Cholesterol 0.4 mg
- Sodium 376.9 mg
- Total Carbohydrate 61.6 g
- Dietary Fiber 9.8 g
- Sugars 5.2 g
- Protein 11.1 g
The following items or measurements are not included: