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Prep Time: 10 Minutes Cook Time: 25 Minutes |
Ready In: 35 Minutes Servings: 2 |
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A quick and easy vegetarian meal. Mild enough for those people who are sensitive to curries and hot spicy foods. Adapted from 1,001 Low-Fat Vegetarian Recipes . Ingredients:
1/4 cup chopped onion |
1 clove garlic, minced or pressed |
1 1/2 cups cauliflower florets |
1/2 cup carrot, peeled and sliced |
1 cup potato, peeled,cut into 1/2 inch cubes |
3/4 cup vegetable broth |
3/8 teaspoon ground turmeric |
1/8 teaspoon dry mustard |
1/8 teaspoon ground coriander |
1/8 teaspoon ground cumin |
1/2 tablespoon flour |
1 tablespoon cold water |
1/4 cup tomato juice |
1 tablespoon finely chopped fresh parsley or 1 teaspoon dried parsley |
1 tablespoon lemon juice |
salt and pepper, to taste |
cayenne pepper, to taste,if desired |
Directions:
1. Saute onion and garlic 3-4 minutes over medium heat in saucepan sprayed with cooking spray.
2. Add cauliflower, potato, carrots, broth and spices.
3. Heat to boiling.
4. Reduce heat.
5. Simmer, covered, for 10-15 minutes, or until vegetables are tender.
6. Mix flour and water.
7. Stir into boiling vegetable mixture.
8. Cook, stirring, until thickened.
9. Stir in tomato juice, parsley, and lemon juice.
10. Simmer 2-3 minutes longer.
11. Season to taste with salt, pepper, and cayenne pepper.
12. Serve over rice.
13. If you wish to have more protein, you could add some cooked (or canned) chickpeas, or for the carnivores some cubed chicken breast.
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