Curried Vegetables & White Beans

Curried Vegetables & White Beans


Yield: 6 servings

Nutrition (For 1 serving)

Calories 527 ;
Protein 16 g;
Fat 11 g;
Carbohydrates 93 g;
Total Dietary Fibre 7.6 g;
Sodium 413 mg;
3 tbspolive oil50 mL
2onions, sliced2
4cloves garlic, minced4
2 tbspfreshly grated ginger root (or 2 tsp/10 mL powdered ginger)25 mL
2 tbspcurry powder25 mL
2 tspground coriander (cilantro)10 mL
1/4 tspcayenne pepper1 mL
1 cupvegetable or chicken stock250 mL
1can (28 oz/796 mL) plum tomatoes drained and crushed1
1/4 cuplight or whipping cream50 mL
1-1/2cupsfresh cauliflower florets375 mL
8 ozmushrooms, quartered250 g
1medium zucchini, chopped1
1/2red pepper, thinly sliced1/2
2 cupsWHITE PEA BEANS, soaked and cooked or canned in water: drained and rinsed500 mL
2 tbspfresh coriander, chopped25 mL
pinchsalt and pepperpinch
6 cupscooked rice (3 cups/750mL)1.5 L

In a medium saucepan, heat 1 tbsp (15 mL) of olive oil until hot. Add onions and saute 10 minutes or until golden. Add garlic, ginger root and curry powder and cook over medium heat until soft. Add stock and tomatoes and simmer for 10-15 minutes, until slightly reduced. Stir in cream and season with salt and pepper to taste. Remove from heat and set aside.

In a skillet or wok, heat 2 tbsp (25 mL) of olive oil. When hot, add vegetables and stir-fry for 2-3 minutes. Drizzle vegetables with 2-3 tbsp (25-50 mL) of water, cover and cook over medium heat for 5 minutes or until tender-crisp. Transfer vegetables to a large bowl, draining excess water. Add curry sauce and beans and combine all ingredients. Before serving, stir in fresh coriander and pour mixture over rice.