Vindaloo Vegetables - 32.6g Carbs, 10.1g Fiber, 12.4g Sugar
From: fatfreevegan.com - by SUSANV
I'm a big fan of one-pot meals. If I can put a lot of veggies and
some beans into a stew and serve it over a whole grain, it's less
work for me to prepare the meal and less clean-up for my husband,
so we're both happy.
Last night I fell back on one of our favorite one-pot meals. It's
an adaptation of a recipe from Robin Robertson's Fresh from the
Vegetarian Slow Cooker. Slow cookers are fine when you are organized
enough to set them up hours before you want to eat, but I can rarely
think ahead 10 minutes, much less 10 hours. So I changed this recipe
to eliminate the need for the crock-pot. I've also increased the
seasoning and changed the way in which the ingredients are combined.
And–naturally–I've taken out the oil. For the sweetener, I've
substituted a date for the brown sugar the recipe originally called
for; I find it gives the sauce a better flavor, and it's a less
processed form of sugar.
3 cloves garlic, peeled
1 Tbsp ginger, peeled and chopped
1 small date, coarsely chopped
1 1/2 tsp ground coriander
1/4 tsp cardamom
1 tsp ground cumin
1/2 tsp dry mustard
1/2 tsp cayenne pepper, or to taste
1/2 tsp turmeric
1 Tbsp white wine vinegar
1 lg yellow onion, chopped
2 small carrots, thinly sliced
1 sm green or red bell pepper, seeded and diced
4 cups small cauliflower florets
2 small zucchini, cut into 1/4-inch-thick slices
1 1/2 cups cooked kidney beans OR
one (15.5oz can) canned beans, rinsed and drained)
1 (6oz can) tomato paste
Water
Salt and freshly ground black pepper (salt is optional)
1 cup frozen green peas, thawed
In a blender or food processor, combine the garlic, ginger, date,
coriander, cumin, mustard, cayenne, turmeric, vinegar, and
1/2 cup water; process until smooth and set aside.
Heat a large non-stick pot or wok over medium-high heat. Add the
onions and carrots and one tablespoon of water, cover, and cook
until softened, stirring often and adding more water as necessary
to prevent burning–about 5 minutes.
Add the spice paste from the blender and cook, stirring, for
2 minutes. Add the bell pepper, cauliflower, zucchini, and kidney
beans. Cover and turn heat to low.
Put the tomato paste and 1 1/4 cup water in the blender and blend
thoroughly. Add the tomato paste mixture to the vegetables, season
with pepper and salt (if using), cover, and cook until the vegetables
are tender, but not mushy, about 20 minutes.
Add the peas and allow to heat through for about 5 minutes. Serve
alone or over basmati rice or other grain.
Servings.: 6
Nutrition per Serving:
159 Calories, 9 Calories from Fat, 1g Total Fat, 0mg Cholesterol,
464.2mg Sodium, 1070.9mg Potassium, 32.6g Carbs, 10.1g Fiber,
12.4g Sugar, 9g Protein, 4.9 points
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