This tangy Indian curry, full of potatoes, cauliflower and carrots, is topped with a cooling cucumber raita. Serve over brown basmati rice.

Makes 4 servings, 1 1/2 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 50 minutes

EASE OF PREPARATION: Easy

1 tablespoon mustard seeds, preferably brown
1 tablespoon canola oil
2 onions, chopped (2 cups)
1/2 teaspoon sugar
1/2 teaspoon salt
3 large cloves garlic, minced
1 tablespoon minced fresh ginger
1 jalapeño pepper, seeded and minced
1 1/2 tablespoons ground coriander
1 tablespoon curry powder, preferably Madras
1 pound all-purpose potatoes, peeled and cut into chunks (3 cups)
2 cups water
1 head cauliflower, cut into small florets (4 cups)
2 cups sliced carrots
Freshly ground pepper to taste
2 tablespoons chopped fresh cilantro
2 tablespoons chopped toasted nuts, such as almonds, cashews or pistachios (see Tip)
1 3/4 cups Cucumber-Mint Raita (recipe follows)

1. Toast mustard seeds in a small dry skillet over low heat, stirring constantly, until they start to pop, about 2 minutes. Transfer to a small bowl to cool.
2. Heat oil in a Dutch oven or soup pot over medium-low heat. Add onions, sugar and salt. Cook, stirring occasionally, until deep golden, 10 to 15 minutes. (Add 1 or 2 tablespoons water if mixture starts to burn.) Add garlic, ginger, jalapeños, coriander, curry powder and the toasted mustard seeds; cook, stirring, until fragrant, about 2 minutes more.
3. Add potatoes and water; bring to a simmer. Cover and cook until tender, about 10 minutes. Add cauliflower and carrots and simmer, covered, until tender and the sauce has thickened, about 10 minutes more. Adjust seasonings with salt and pepper. Transfer to a serving dish or individual plates and garnish with cilantro and toasted nuts. Serve with Cucumber-Mint Raita.

NUTRITION INFORMATION: Per serving: 280 calories; 6 g fat (1 g sat, 3 g mono); 4 mg cholesterol; 50 g carbohydrate; 11 g protein; 11 g fiber; 577 mg sodium; 1464 mg potassium.
Nutrition bonus: Vitamin A (209% daily value), Vitamin C (170% dv), Fiber (44% dv), Potassium (42% dv), Folate (28% dv), Calcium (26% dv), Iron (19% dv).
2 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 3 vegetable, 1/2 fat-free milk, 1 fat

TIP: Tip: To toast chopped nuts: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

RELATED RECIPES: Cucumber-Mint Raita