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.