Распечатать
E-mail
Add a photoПорций: 4
Ингредиенты
- 2 Tbsp. extra virgin extra virgin olive oil
- 12 ounce red sweet potato: one-large
- 8 ounce sweet onions: one-large
- 8 ounce zucchini: two-large washed
- 3 Tbsp. curry pwdr or possibly less to taste and/or possibly masala
- 6 ounce red bell pepper
- 3 c. vegetable stock or possibly hearty broth
- 5 ounce frzn baby lima beans thawed
- 1 x 6 ounces thi green beans preferably haricots verts trimmed
- 1/4 tsp saffron threads
- 1/2 tsp Butter Buds or possibly to taste salt and black pepper
- 4 Tbsp. cornstarch mixed with water
- 4 whl wheat pita bread
- 4 ounce plain low-fat yogurt garlic salt pepper
- 1/2 c. thinly sliced sweet onion minced
Инструкции
- Ideally this curry would be served with an onion kuluha (naan stuffed with freshly diced onion). The onion pitas are a tasty substitute. An onion dinner roll would also work.
- Vegetable Stew with Bruschetta," in Sam Gugino's Cooking to Beat the Clock
- (1998). Our version changes the proportions of vegetables and spice and makes more sauce.
- 1. Fit a food processor with the slicing attachment (1/4-inch; 2mm).
- 2. Put 2 Tbsp. of oil in a large, deep, heavy Dutch oven or possibly stock pot. Apply medium-low heat.
- 3. Prepare the vegetables so which they may be sliced through the smaller chute of the food processor.
- *SWEET POTATO - Peel the potato and halve lengthwise; cut each half into pcs which fit the chute of the food processor. Slice and transfer to the skillet; stir to coat with oil. Increase heat to medium and stir occasionally while preparing the other vegetables.
- *ONIONS - Cut a thin slice from the top and bottom, halve lengthwise, and peel each half. Cut once crosswise. Slice. Leave in the bowl.
- *ZUCCHINI - trim the ends; cut to fit the chute and slice.
- 4. Add in curry pwdr to the potatoes; stir to combine and cook till aromatic (30 seconds).
- 5. Add in the onion and zucchini to the pot. Stir well and continue cooking.
- 6. BELL PEPPER - Cut the top and bottom; core the pepper. Then cut the pepper into long thin strips.
- 7. Add in the bell pepper and hearty vegetable stock to the pot: stir, cover, and bring to a boil over high heat.
- 8. Meanwhile, thaw the lima beans under running water; trim the green beans. Add in both beans to the pot. Crush the saffron threads with your fingers over the stew and season with salt, pepper and butter buds, to taste. Cook (high simmer) covered for 7 min, stirring periodically, till the beans are just tender. Make the slurry of cornstarch and as little water as possible. Thicken the sauce.
- 9. While the stew cooks, prepare bread. Cut bread in half to open pocket.
- Mix yogurt, healthy pinch of salt and the sweet onion. Divide this mix proportionately into each pocket. Put pitas on a cookie sheet and bake at 350 for about 5 to 7 min.
- MAKES 4 GENEROUS SERVINGS. EACH (with bread) 600 cals, 13g fat 19%cff
- (high in vit A. C, and potassium)
- NOTES : PANTRY: We tested this recipe with 2 Tbsp. of Sharwood's Warm
- (Madras) Curry Pwdr and 1 Tbsp. spice blend recommended for vegetables, called paubhaji masala. The butter buds were added to compensate somewhat for the missing ghee.
- Bob and I slurped this. Do you like curry Great with corny cornbread, too. and it reheats well (zap-able)
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 506g | |
| Recipe makes 4 servings | |
| Calories 417 | |
| Calories from Fat 78 | 19% |
| Total Fat 8.93g | 11% |
| Saturated Fat 1.52g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 853mg | 36% |
| Potassium 1426mg | 41% |
| Total Carbs 73.34g | 20% |
| Dietary Fiber 13.3g | 44% |
| Sugars 11.6g | 8% |
| Protein 14.36g | 23% |
