Curried Vegetable Stew
A quick vegetable stew made with canned and frozen vegetables, seasoned with curry powder and cumin
Hands On: 20 | Total: 30 | Makes: 4 servings (1-1/2 cups each)
1 pkg (16 oz each) frozen cauliflower florets
2 teaspoons curry powder
1/2 teaspoon ground cumin
1 can (14.5 oz each) Hunt'sŪ Fire Roasted Diced Tomatoes with Garlic, undrained
1 can (15 oz each) garbanzo beans, drained, rinsed
3/4 cup solid-pack canned pumpkin
3/4 cup water
1/4 teaspoon salt
1 cup frozen green peas
- Place cauliflower in covered microwave-safe container and microwave on HIGH 8 minutes or until tender, stirring after 4 minutes. Cut or break large florets into smaller pieces.
- Meanwhile, place curry powder and cumin in large nonstick skillet and heat over medium heat just until fragrant. Add undrained tomatoes, beans, pumpkin and water; bring to a boil over medium-high heat. Add cooked cauliflower and salt. Reduce heat to medium; simmer 15 minutes, stirring in peas last 5 minutes.
4 servings (1-1/2 cups each) Calories 158; Total Fat 2 g (Saturated Fat 0 g); Cholesterol 0 mg; Sodium 598 mg;
Carbohydrate 29 g; (Dietary Fiber 11 g, Sugars 8 g); Protein 9 g;
Percent Daily Values*: Vitamin A 160%; Vitamin C 99%; Calcium 11%; Iron 22%
* Percent Daily Values are based on a 2,000 calorie diet.
The vegetables may be served over rice or couscous. Couscous cooks quickly like instant rice.