Located on the southwestern tip of India, the state of Kerala is known for its vibrant, flavor-rich curries. Here, frozen, shelled edamame offer a speedy alternative to dried lentils or beans.
- 1 Tbs. fennel seeds
- 1 Tbs. brown mustard seeds
- 2 tsp. cumin seeds
- 2 tsp. vegetable oil, divided
- 1 large onion, half chopped, half sliced, divided
- 4 cups low-sodium vegetable broth
- 1/2 cup reduced-fat coconut milk
- 4 cups peeled, diced butternut squash
- 1 medium head cauliflower, cut into bite-size pieces
- 1 Tbs. minced fresh ginger
- 1/2 tsp. ground turmeric
- 1/2 tsp. coarse salt
- 2 cups frozen shelled edamame
- 6 Tbs. unsweetened flaked or shredded coconut
- 1/2 cup chopped cilantro
1. Heat fennel, mustard, and cumin seeds in dry skillet over medium-low heat. Cover, and cook 2 minutes, or until mustard seeds begin to pop, shaking pan occasionally. Turn off heat, and keep skillet covered until popping subsides.
2. Heat 1 tsp. oil in large saucepan over medium heat. Add chopped onion; sauté 6 minutes. Add 1 cup broth, stirring bottom of saucepan to lift off any brown bits, then add remaining 3 cups broth and coconut milk. Stir in squash, cauliflower, ginger, turmeric, salt, and toasted spices. Bring mixture to a boil, reduce heat to low, and simmer, uncovered, 30 minutes. Add edamame, and cook 10 minutes more.
3. Meanwhile, toast coconut in small skillet over medium heat 3 to 4 minutes, or until browned and fragrant. Set aside.
4. Heat remaining 1 tsp. oil in medium skillet over medium heat. Add sliced onion; sauté 12 minutes, or until golden.
5. To serve, spoon curry into 6 bowls. Garnish each serving with golden onion slices, toasted coconut, and cilantro.
- Calories: 210
- Carbohydrate Content: 27 g
- Fat Content: 10 g
- Fiber Content: 8 g
- Protein Content: 8 g
- Saturated Fat Content: 4 g
- Sodium Content: 296 mg
- Sugar Content: 8 g