Week of: February 21, 2011
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Vegetable Curry Makes a Warming Meal
By Dana Jacobi
for the American Institute for Cancer Research
One of my favorite cookbooks features 660 curries. All of them are Indian, from comforting, mildly spiced potato-filled samosas to vinegar-sharp, sizzling hot pork vindaloo. Their variety helps to explain how Indians eat curry every day and perhaps gain protection from Alzheimer’s and heart disease, thanks to the potential health benefits of the spices used to make them.
How can so many dishes be considered curry? More important, if you do not like spicy heat, how can you enjoy these tasty dishes, too?
Curry, to Indian cooks, simply refers to dishes made with spices, and that are moist and stew-like or served with a sauce, such as the combination of long-cooked yellow split peas, tamarind, ginger and chiles served with samosas.
Not all spices used in curries bring heat. Bangala garam masala, for example, combines ground cinnamon, cloves and coriander. A pinch of it adds sweetly fragrant flavor to sautéed spinach or to the pan juices from pork chops.
The blends of spices in curry powders we buy vary by brand, but they usually include some combination of turmeric, coriander, cumin, ginger, fenugreek and black pepper. Cayenne pepper, caraway seed and cloves are other frequent ingredients. This gives each brand its own flavor. It also lets you choose the degree of heat, ranging from mild to hot.
Curry powder gives vegetables a big flavor boost. The turmeric in this chunky vegetable curry suggests how flavorful the dish is. Chickpeas add protein, making it a meal, especially when served with brown rice.
Cauliflower and Chickpea Curry with Potatoes
- 4 cups bite-size cauliflower florets
- 1 medium yellow-flesh potato, peeled and diced (roughly 1 cup)
- 1 cup fat-free, reduced-sodium chicken or vegetable broth, divided
- 1 cup red onion, cut in thin crescents
- 3 garlic cloves, thinly sliced
- 2 Tbsp. curry powder, hot or mild (add more or less to taste)
- 3 cups green cabbage, in 1/2-inch strips
- 1 (15 oz.) can chickpeas, rinsed and drained
- 1 cup frozen cut green beans
- 3/4 cup reduced-fat coconut milk, preferably organic
- Salt and ground black pepper
- 4 hard-cooked eggs, halved, optional, for garnish
In medium pot of boiling water, cook cauliflower and potatoes for 3 minutes. Drain, and set aside.
In large Dutch oven, heat 1/2 cup broth until it bubbles around edges. Add onion and garlic, and cook until onion is translucent, 4 minutes, stirring occasionally. Mix in curry powder until fragrant, 30 seconds. Add cabbage and cook, stirring occasionally, until it wilts, 4 to 5 minutes, adding 1/4 cup water if the pot gets dry before cabbage is limp.
Add chickpeas, green beans, cauliflower and potatoes. Pour in remaining 1/2 cup broth and coconut milk. When liquid starts to bubble around edges of the pot, reduce heat and simmer, stirring occasionally, until potatoes are tender and cauliflower is tender-crisp, 15 minutes. Season to taste with salt and pepper. To serve, divide curry, including liquid from pot, among 6 soup bowls.
If using eggs, discard egg yolks or reserve for another use, and coarsely chop the whites. Sprinkle the whites as garnish over the curry.
Makes 6 servings
Per serving: 182 calories,4 g total fat (2 g saturated fat), 33 g carbohydrate,
8 g protein, 8 g dietary fiber, 257 mg sodium.
Something Different is written by Dana Jacobi, author of 12 Best Foods Cookbook and contributor to AICR’s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.All active news articles