Such is the food world we live in that even a simple vegetable stir fry at a restaurant packs nearly 1,000 calories and a day's worth of sodium. It's a simple, unsuspecting dish that underscores just how vulnerable we are every time we decide to eat out. This Indian-style curry takes no more than 25 minutes to prepare, yet it will taste like it's been simmering away all day. The balance of the creamy coconut milk, the sweet cubes of squash, and the subtle heat of the curry powder could make the most dedicated meat eater forget he was eating only vegetables.
Nutrition: 260 calories, 8 g fat (4.5 g saturated), 510 mg sodium
1⁄2 Tbsp canola oil
1 medium onion, diced
1⁄2 Tbsp minced fresh ginger
2 cups cubed butternut squash (Carrots or potatoes would both be perfect substitutes for the squash, just in case butternut is not in season)
1 head cauliflower, cut into florets
1 can (14–16 oz) garbanzo beans (aka chickpeas), drained
1 jalapeño pepper, minced
1 Tbsp yellow curry powder
1 can (14 oz) diced tomatoes
1 can (14 oz) light coconut milk
Juice of 1 lime
Salt and black pepper to taste
How to Make It
- Heat the oil in a large sauté pan or pot over medium heat.
- Add the onion and ginger and cook for about 2 minutes, until the onion is soft and translucent.
- Add the squash, cauliflower, garbanzos, jalapeño, and curry powder. Cook for 2 minutes, until the curry powder is fragrant and coats the vegetables evenly.
- Stir in the tomatoes and coconut milk and turn the heat down to low.
- Simmer for 15 to 20 minutes, until the vegetables are tender.
- Add the lime juice and season with salt and black pepper.
- Serve garnished with the chopped cilantro.
Eat This Tip
At the heart of Indian curry powder is one of the world's most potent elixirs: curcumin, an antioxidant known to fight cancer, inflammation, bacteria, cholesterol, and a list of other maladies—large and small—too long to publish here. Curcumin resides in turmeric, the bright yellow spice that gives curries their characteristic hue. Don't limit the healing powers to recipes like this, though. Stir curry powder into yogurt for a vegetable dip, slip it into mayonnaise for a powerful sandwich spread, or rub directly onto chicken or white fish before grilling.
This recipe (and hundreds more!) came from one of our Cook This, Not That! books. For more easy cooking ideas, you can also buy the book!