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Five-Vegetable Curry

:  March 1998, March/April 1995

Your rating: None Average: 4.1 (25 votes)

Eggplant, potatoes, sweet potatoes, tomatoes and green beans flavored with rich Indian spices yields a substantial dish. Make it a meal: Top with plain nonfat yogurt and serve with brown basmati rice.


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Five-Vegetable Curry Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon canola oil
  • 3 cloves garlic, finely chopped (1 tablespoon)
  • 1 tablespoon grated fresh ginger
  • 1 jalapeño pepper, seeded and finely chopped
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground turmeric
  • 2 teaspoons sugar
  • 1 teaspoon salt
  • 1 cup water
  • 1 1-pound eggplant, unpeeled, cut into 1-inch cubes
  • 12 ounces potatoes, preferably Yukon Gold, peeled and cut into 1-inch cubes (3-4 potatoes)
  • 12 ounces sweet potatoes, peeled and cut into 1-inch cubes (2-3 sweet potatoes)
  • 8 ounces tomatoes, preferably plum tomatoes, seeded and coarsely chopped
  • 4 ounces green beans, cut into 2-inch pieces
  • 1-2 tablespoons chopped blanched almonds, ground to a coarse powder
  • 2 teaspoons garam masala, or curry powder (see Note)

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Preparation

  1. Heat oil in a large high-sided skillet or Dutch oven over medium heat until very hot. Add garlic and ginger and cook until golden, about 1 minute. Add jalapeño, cumin and turmeric and stir to distribute evenly.
  2. Add sugar, salt and water. Increase heat to high and bring to a boil. Add eggplant, potatoes, sweet potatoes and tomatoes. Reduce heat and simmer, covered, stirring occasionally, 15 to 20 minutes. Add green beans and simmer, covered, until the vegetables are tender, 15 to 18 minutes more.
  3. Mash a few of the potatoes and sweet potatoes with the back of a spoon and mix into the sauce. Stir in almonds and garam masala (or curry powder). Remove from the heat. Let stand 10 minutes before serving to allow flavors to develop.

Tips & Notes

  • Note: Garam masala is a blend of spices used in Indian cooking, usually including cardamom, black pepper, cloves, nutmeg, fennel, cumin and coriander. Garam masala is available in the spice section of most supermarkets.

Nutrition

Per serving: 230 calories; 5 g fat ( 0 g sat , 3 g mono ); 0 mg cholesterol; 43 g carbohydrates; 5 g protein; 9 g fiber; 638 mg sodium; 1014 mg potassium.

Nutrition Bonus: Vitamin A (89% daily value), Vitamin C (56% dv), Potassium (29% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1 fat


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Recipe Categories

Type of Dish
Main dish, vegetarian
Ethnic/Regional
Asian
Indian
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Ease of Preparation
Easy
Total Time
1 hour or less
Servings
4
Preparation/ Technique
Braise/Stew
Saute
Meal/Course
Dinner

Season
Spring
Fall
Winter
Style/Theme
Everyday favorites
Vegan
Vegetarian
Publication
March 1998
March/April 1995
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