Vegetarian Country Captain Recipe

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Ingredients

Count

Nutrition

537

Calories

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Ingredients:

Serving

1 tbsp canola oil
1 1/2 cups finely chopped onion
1 1/2 cups diced peeled granny smith apple (about 1/2 lb)
1 tbsp all-purpose flour
1 tbsp curry powder
3 garlic cloves, minced
2 cups organic vegetable broth
2 tbsp mango chutney
2 tbsp whipping cream
1/2 tsp kosher salt
3 cups cauliflower florets
2 cups frozen shelled edamame ( green soybeans)
3 cups hot cooked long-grain white rice
1/4 cup dried currants
1/4 cup sliced almonds, toasted
chopped fresh cilantro (optional)
sliced green onions (optional)

Directions:

Heat a large, heavy nonstick skillet over medium heat. Add oil to pan, and swirl to coat. Add chopped onion, and cook for 7 minutes or until tender, stirring frequently. Add apple; cook for 5 minutes, stirring frequently. Add flour, curry, and garlic; cook for 1 minute, stirring constantly. Add broth, and bring to a boil. Reduce heat, and simmer for 2 minutes or until slightly thick. Stir in chutney, cream, and salt. Add cauliflower and edamame; cook for 8 minutes or until cauliflower is tender, stirring occasionally. Serve over rice, and top with currants and almonds. Garnish with cilantro and green onions, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	536.87 Kcal (2248 kJ)
Calories from fat	159.87 Kcal
		% Daily Value*
Total Fat	17.76g	27%
Cholesterol	9.56mg	3%
Sodium	950.79mg	40%
Potassium	1111.27mg	24%
Total Carbs	83.94g	28%
Sugars	21.72g	87%
Dietary Fiber	13.2g	53%
Protein	17.9g	36%
Vitamin C	56.1mg	94%
Iron	3.5mg	19%
Calcium	150.6mg	15%

Amount Per 100 g
Calories	94.51 Kcal (396 kJ)
Calories from fat	28.14 Kcal
		% Daily Value*
Total Fat	3.13g	27%
Cholesterol	1.68mg	3%
Sodium	167.38mg	40%
Potassium	195.63mg	24%
Total Carbs	14.78g	28%
Sugars	3.82g	87%
Dietary Fiber	2.32g	53%
Protein	3.15g	36%
Vitamin C	9.9mg	94%
Iron	0.6mg	19%
Calcium	26.5mg	15%

* 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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