Ingredients:
- 1 mango, diced small
- 2 carrots, peeled and cut into 1/2-inch slices
- 1 yellow squash , cut into 1/4-inch thick slices
- 2 zucchini , cut into 1/4-inch thick slices
- 1 leek tender white and green parts only, soaked in salt water and agitated to remove grit, sliced on the bias into 1/4-inch thick strips
Directions:
- For the mango salsa, combine mango, onion, red and green bell peppers, chives, lemon juice, honey, vinegar, salt, and pepper in a nonreactive bowl and chill.
- Bring chicken stock to a boil in a medium saucepot. Add rice, salt, butter and Italian seasoning. Return to a boil, cover and let simmer for 20 minutes. Remove pan from heat and let stand for an additional 5 minutes covered before removing lid.
- In a separate large wok or heavy-bottomed saucepan, heat the oil over medium high heat, add the onions and cook until lightly browned, about 5 minutes. Lower the heat to medium, stir in the curry powder and flour to combine with the onions and let cook for about 5 minutes. Stir in the vegetable stock and let cook for 10 minutes to make sure the curry powder begins to lose its grittiness. Then add fresh ginger, garlic, carrots, cauliflower, and broccoli, mix well and cook for 10 minutes.
- Add the zucchini, edamame, corn, okra and tomato paste, tomatoes with their juice, leek, jalapeno, and salt and pepper, to taste. Bring slowly to a boil, then simmer, stirring occasionally, for 10 minutes.
- Place some rice in the middle of a serving dish and spoon vegetable curry over. Top with mango salsa.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 782.92 Kcal (3278 kJ) | ||
| Calories from fat | 76.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.54g | 13% | |
|---|---|---|---|
| Cholesterol | 9.19mg | 3% | |
| Sodium | 19339.63mg | 806% | |
| Potassium | 1026.38mg | 22% | |
| Total Carbs | 147g | 49% | |
| Sugars | 19.56g | 78% | |
| Dietary Fiber | 7.42g | 30% | |
| Protein | 11.28g | 23% | |
| Vitamin C | 117.9mg | 197% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 3.4mg | 19% | |
| Calcium | 87.1mg | 9% | |
| Amount Per 100 g | |||
| Calories | 131.1 Kcal (549 kJ) | ||
| Calories from fat | 12.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.43g | 13% | |
|---|---|---|---|
| Cholesterol | 1.54mg | 3% | |
| Sodium | 3238.32mg | 806% | |
| Potassium | 171.86mg | 22% | |
| Total Carbs | 24.61g | 49% | |
| Sugars | 3.28g | 78% | |
| Dietary Fiber | 1.24g | 30% | |
| Protein | 1.89g | 23% | |
| Vitamin C | 19.7mg | 197% | |
| Iron | 0.6mg | 19% | |
| Calcium | 14.6mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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