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Antioxidant Rich Vegetable Curry

posted Nov 14, 2019, 9:40 AM by Evangelina DiSpirito, RDN, E-RYT   [ updated Nov 14, 2019, 9:48 AM ]

Antioxidant Rich Vegetable Curry

 

 

*Vegan *Trans Fat Free *Cholesterol Free *Good Source of Iron

May Contain Soy

 

Yields: 6 Servings

 

Ingredients:

 

1 Sweet Potato, peeled and cubed

1 Green Bell Pepper, chopped

1 Red Bell Pepper, chopped

2 Carrots, chopped

1 Yellow Onion, chopped

6 Tbsp. Olive Oil

3 Cloves Garlic, minced

1 Zucchini, sliced

1 (15 oz.) Can Chickpeas, drained and rinsed

1 cup Water

1 Tbsp. Ground Turmeric

1 Tbsp. Curry Powder

1 Tsp. Ground Cinnamon

1 Tsp. Salt

1/2 Tsp. Ground Black Pepper

1/4 Tsp. Cayenne Pepper

2 Tbsp. Raisins

10 oz. Fresh Baby Spinach                     

Instructions:                                                 

1. In a large stew pot, place the cubed sweet potatoes, bell peppers, carrots, onions and 3 Tbsp. of olive oil. Saute over medium heat for 5 minutes.

2. In a medium saucepan, place 3 Tbsp. of oil, garlic, turmeric, curry powder, cinnamon, salt, black pepper and cayenne pepper and saute over medium heat for 3 minutes.

3. Pour garlic and spice mixture into the Dutch oven with vegetables in it. Add the chickpeas, zucchini, raisins, orange juice and water. Simmer for 20 minutes, covered.

4. Add spinach to the pot and cook for 5 more minutes. 

Optional: Serve rice, quinoa or Naan bread as a side to the Vegetable Curry!    Or to increase protein, add cubed chicken breast or ground turkey.

Nutrition per serving (1 cup):

220 Calories, 11 g Fat, 1.5 g Saturated Fat, 0 mg Cholesterol, 380 mg Sodium, 26 g Carbohydrates, 7 g Fiber, 9 g Sugar, 6 g Protein, 0% DV Vitamin D, 

8% DV Potassium, 6% DV Calcium, 10% DV Iron

 

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