This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"Without the curry, boiled rice can be very dull."
-C. Northcote Parkinson, Author
I was surprised when I made this recipe. I had thought that it would make 2 servings but along with the brown rice it is so filling that it really is three servings. Even then it is amazingly filling.
The key to enhancing the flavor is to sauté the curry powder in the olive oil for a bit to soften the flavor. Add the cauliflower and then the other ingredients.
In America, this means the yellow powder you buy in the store, but there are almost infinite variations of curry powder. In the Far East, curry powders vary by individual cook, region, country, and even the class of who is being served. Most curries are spicier than the yellow curry that Americans may be used to.
Originally curry powders were shipped back to Europe when the East India Company controlled much of the spice traffic. At first, these varied greatly in their tastes, color and spiciness. At the Universal Paris Exhibition of 1889, a standardized curry powder was agreed upon and most recipes are subtle variations of that formula.
It is the turmeric that gives curry and other ingredients, including onion, pepper, ground cumin, ground coriander, tamarind, chili powder, fenugreek and mustard powder its yellow color.
Servings = 3 | Serving size =about 1 cup
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3.
This recipe makes great leftovers.
|1 tsp||olive oil|
|1 tsp||curry powder|
|1/2 tsp||ground cumin|
|1/2||10 ounce package frozen diced onions|
|1||16 ounce package frozen cauliflower|
|1 15 ounce can||no salt added diced tomatoes|
|fresh ground black pepper (to taste)|
|1 15 ounce can||no salt added chick peas (garbanzos)|
|1/4 cup||2% milk|
|1/2 cup||frozen peas|
Place the olive oil in a large skillet over medium heat. Add the cumin and curry powder and as the pan heats up. Stir frequently.
When the pan is hot add the onions and the cauliflower. Cook for about 7 minutes and add the tomatoes, salt and pepper. Stir well and cook for about 5 minutes. Add the chick peas and milk and cook for about 7 minutes.
Add the peas and cook for about 3 - 5 minutes. Serve over Brown Rice.
Serving size = about 1 cup
Servings = 3
Amount Per Serving
|Calories 258||Calories from Fat 40|
|% Daily Value|
|Total Fat 5g||7%|
|Saturated Fat 1g||4%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 45g||15%|
|Dietary Fiber 13g||53%|
|Vitamin A 14%||Vitamin C 149%|
|Calcium 16%||Iron 28%|
|Vitamin K 38 mcg||Potassium 1074 mg|
|Magnesium 92 mg|