nutritional information

Per Serving:

  • Calories: 156
  • Protein: 9 g
  • Total Fat: 1 g
  • Carbohydrates: 30 g
  • Cholesterol: 2 mg
  • Sodium: 72 mg
  • Fiber: 7 g

Curried Vegetable Medley

Curried Vegetable Medley

4 to 6 Servings

We liked the heat of this dish with just 1 chili, but bolder palates may want to use 2. If using fresh peas, plan to buy about 1 pound unshelled (or look for ready-shelled peas).
  • 1 to 2 tsp. curry powder
  • ¾ cup soy milk or low-fat milk
  • 2 scallions (white and light green parts), thinly sliced
  • 1 to 2 small fresh chili peppers, seeded and minced (optional)
  • 2 Tbs. unbleached all-purpose flour
  • 2 large carrots, thinly sliced
  • 2 medium all-purpose potatoes, cut into large dice (3 cups)
  • 1-lb. bag combination precut broccoli and cauliflower florets
  • 1 cup shelled fresh or frozen green peas


Prepare some quick-cooking couscous by pouring 2 cups boiling water over 1 cup couscous. Cover, let stand 15 minutes, then fluff with a fork. Stir in a little margarine and a small package of dried fruit bits. Also serve the curry with a palate-cooling salad of sliced cucumbers in plain low-fat yogurt.

  1. In large, deep saucepan, combine carrots and potatoes with enough water to cover all but about an inch. Bring to a boil over medium-high heat. Cover, reduce heat to medium and cook until almost tender, about 10 minutes.
  2. Add broccoli, cauliflower and peas. Cover and cook until broccoli is just tender, 5 to 8 minutes.
  3. Meanwhile, in small bowl, combine flour and curry powder. Gradually stir in milk with a fork.
  4. Stir milk mixture into vegetables along with scallions and chili if desired. Cook, uncovered, until mixture has thickened slightly, 2 to 3 minutes. Season with salt to taste and serve at once.
April 2000

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