Madras Vegetable Curry
- 1 Tbs canola oil or peanut oil
- 2 cups chopped onion
- 2 Tbs curry powder
- salt to taste
- 2 medium sweet potatoes (about 6 ounces each), peeled and cut into bite-size pieces
- 2 medium carrots, sliced or diced
- 1 small cauliflower, cut or broken into florets
- 1 cup vegetable broth or water (possibly more)
- 1 15-ounce can diced tomatoes
- 1 5- or 6-ounce package fresh baby spinach leaves
- 1 cup nonfat yogurt
- Place a large saucepan or soup pot over medium-high heat and wait 2 minutes. Add the oil and wait about 30 seconds, then add the onion, curry powder, and salt. Cook, stirring often, for 5 to 8 minutes, or until the onion is translucent and beginning to soften.
- Stir in the sweet potatoes, carrots, and cauliflower, making sure they get completely coated with the curried onions, and sauté for another 3 minutes or so.
- Stir in the vegetable broth and tomatoes, and bring to a boil. Lower the heat to a simmer, partially cover the pot, and cook gently for another 8 to 10 minutes, or until all the vegetables are tender.
- Add the spinach, and give it a stir. The spinach will wilt within seconds.
- Stir in the yogurt and remove from the heat. Serve hot.
Tip: You can make this curry with vegetable broth or water. If you use broth, choose a high-quality store-bought brand. After you add the yogurt, the sauce might curdle a little, but just keep mixing, and it will be fine (and taste great). Leftovers will keep for up to a week in a tightly covered container in the refrigerator.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2014.