| |
PEI Potato and Vegetable Curry | Preparation time: 15 minutes. Cooking time: 30 minutes.
Makes 6 servings. |
| | Ingredients | | 1 tbsp | oil | 15ml | | 1 | onion, sliced thinly | 1 | | 1 | bay leaf | 1 | | 1/2 tsp | ginger | 2ml | | 1 tsp | curry powder | 5ml | | 1/2 tsp | chili powder | 2ml | | 1/2 tsp | salt | 2ml | | 1/2 cup | vegetable stock | 125ml | | 2 | PEI Potatoes, cut into 1/2 inch cubes | 2 | | 1 cup | turnip, in 1/2 inch cubes | 250ml | | 2 | carrots, sliced | 2 | | 2 | tomatoes, diced | 2 | | 1/2 | cauliflower, broken into small florets | 1/2 | | 1/2 | green pepper, diced | 1/2 | | 1 cup | peas, fresh or frozen | 250ml |
|
| In a large heavy saucepan, heat oil over medium heat. Cook onion 5 minutes. Stir in spices and cook 1 minute. Add vegetable stock, potatoes, turnip, carrots, tomatoes and stir. Cover and bring to a boil. Reduce heat to medium-low and simmer for 15 minutes. Add cauliflower and green pepper and simmer 10 minutes. Add peas and cook 5 more minutes or until vegetables are fork-tender. |
| Nutrient Analysis Per Serving | | Calories | 129 kcal | | Protein | 4.2 g | | Fat | 2.8 g | | Carbohydrates | 23.6 g | | Total Dietary Fiber | 4.5 g (high source) | | Sodium | 220 mg | | Potassium | 548 mg | | Iron | 1.53 mg | | Calcium | 38 mg | | Cholesterol | 0 mg | | Vitamin A | 733 RE (excellent source) |
|
|
|
|
