Indian food is one of my favorites. But, I am not a fan of the smell or taste of curry powder. A few years ago on of my Mom’s friends, Indira, came to her house to visit. She was born and raised in Nepal which is very close to India. The flavors are similar and the dishes are mostly vegetarian. She loves to cook and decided to treat us all to a traditional Nepalese meal. Dumplings with a tomato, chili sauce, curried vegetables with yogurt sauce, Chicken Curry and rice. It was amazing and she didn’t use curry powder in anything. This recipe is very easy to make and extremely healthy! I used a bunch of my fresh tomatoes from our garden. You can serve it as a main course over rice or as a side. Enjoy!
Curried Vegetables with a Yogurt Cream Sauce
Serves 4
Ingredients
- 1 can of chickpeas drained
- 1 head of cauliflower cut into small pieces
- 1 zucchini sliced
- 4 tomatoes, seeded and chopped
- 2 garlic cloves, minced
- 1 medium onion, diced
- 1 small piece of fresh ginger (1 inch) chopped or 1 tsp ground ginger
- 1 tsp turmeric
- 1 tsp ground coriander
- 1 tsp ground cumin
- 2 tbsps plain, fat free greek yogurt
- 1 tsp olive oil
Directions
- Add the oil to a large pot. Saute onions and garlic until soft.
- Add chickpeas, cauliflower, zucchini, tomatoes and spices. Stir well and let simmer on low for 30 minutes. Stir often to help tomatoes break down.
- Check that chickpeas and cauliflower is softened.
- Add greek yogurt and stir well.
- Serve over rice. (add points for rice)
Amount Per Serving 1 cup
3 points + per serving (with out rice)
Nutritional Information
Calories
131
Total Fat
1.2g
Sodium
321mg
Total Carbohydrates
24.4g
Dietary Fiber
4.7g
Protein
5.9g
