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Curried Cauliflower with Peas

Makes 6 1-cup servings

The spices in this curry are toasted for extra flavor. Be careful to add the liquid slowly to avoid spattering.

1 teaspoon ground coriander
1 teaspoon mustard seeds
1/2 teaspoon turmeric
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground cardamom
1/4 teaspoon cayenne pepper
1/2 cup Vegetable Broth or water
1 - 2 tablespoon reduced-sodium soy sauce
1 large onion, chopped
1 head cauliflower, cut or broken into florets (about 4 cups)
1 10-ounce bag frozen peas

Combine coriander, mustard seeds, turmeric, cumin, cinnamon, ginger, cardamom, and cayenne in a large skillet. Heat, stirring constantly, until spices darken slightly and just begin to smoke, about 1 minute. Remove from heat and cool slightly.

Add broth or water, soy sauce, and onion. Cook until onion is soft, stirring occasionally, about 5 minutes.

Stir in cauliflower, then cover and cook over medium heat until tender when pierced with a fork, about 5 minutes. Stir in peas and cook until hot, another 1 to 2 minutes.

Per 1-cup serving

  • Calories: 77
  • Fat: 1 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 12%
  • Cholesterol: 0 mg
  • Protein: 4.9 g
  • Carbohydrates: 13.9 g
  • Sugar: 4.7 g
  • Fiber: 4.8 g
  • Sodium: 151 mg
  • Calcium: 40 mg
  • Iron: 1.5 mg
  • Vitamin C: 47.1 mg
  • Beta Carotene: 603 mcg
  • Vitamin E: 0.2 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.