Vegetable Curry (Kenya) Recipe

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Ingredients:

Serving

2 large onions, finely chopped
2 tbsp vegetable oil
1 tsp cumin seed
1 tsp mustard seeds (the black kind , if possible)
8 medium potatoes, quartered
1 1/2 tsp fresh ginger, crushed
1 large garlic clove, minced and crushed
1 tbsp ground cumin
1 tbsp whole coriander seed, crushed
2 chili peppers
1/2 tsp turmeric
1 tsp salt
4 cinnamon sticks
6 cloves
4 oz tomato paste
1/2 lb fresh green beans, trimmed
1/2 small cauliflower, broken into pieces
1 medium eggplant, cut into chunks
8 oz green peas (fresh or frozen )
8 oz leafy greens, chopped (small bunch, fresh or frozen , kale , spinach , collards , swiss chard , etc.)
1 (15 oz) can chickpeas, drained ( garbanzo beans)

Directions:

Preheat oven to 350°F.
In a large, heavy skillet or pot, brown onions in moderately hot oil along with the cumin seeds and mustard seeds.
Add the potato pieces and stir to coat each piece with spices.
Add remaining spices and continue to stir for several minutes.
Thin the tomato paste with 2/3 cup of water and stir into the pot.
Add vegetables, one at a time, cooking for a minute or so between each addition, add chickpeas last.
If your pot isn’t oven proof transfer mixture to one that is and cover with a lid or seal with foil, and bake for about 45 minutes, checking after the first 20 minutes.
The consistency of this curry should be thick, rather than watery, but add more liquid if needed to prevent burning. Stir occasionally to keep ingredients from sticking to the bottom of the pot.
Serve over rice or with Indian bread.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	162.23 Kcal (679 kJ)
Calories from fat	23.72 Kcal
		% Daily Value*
Total Fat	2.64g	4%
Sodium	286.25mg	12%
Potassium	766.2mg	16%
Total Carbs	31.12g	10%
Sugars	9.17g	37%
Dietary Fiber	6.93g	28%
Protein	5.72g	11%
Vitamin C	31mg	52%
Vitamin A	0.9mg	29%
Iron	2.7mg	15%
Calcium	78.6mg	8%

Amount Per 100 g
Calories	65.52 Kcal (274 kJ)
Calories from fat	9.58 Kcal
		% Daily Value*
Total Fat	1.06g	4%
Sodium	115.61mg	12%
Potassium	309.46mg	16%
Total Carbs	12.57g	10%
Sugars	3.7g	37%
Dietary Fiber	2.8g	28%
Protein	2.31g	11%
Vitamin C	12.5mg	52%
Vitamin A	0.4mg	29%
Iron	1.1mg	15%
Calcium	31.7mg	8%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

2.7

Points
4

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free,
good source of fiber

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