September 21, 2009

Any Veggie Coconut Curry

Dear Cancer Project supporter,

The vegetables listed below are favorites, but any vegetables you have on hand can be used along with the coconut milk and spices. If you decide to use coconut milk, it is important to note that this product has a high fat content and should be used in moderation. Try lite coconut to get the sweet nutty coconut flavor without all the fat.  Cauliflower, squash, and sweet potatoes are other tasty choices. This is a great way to use up “going-bad” fresh or frozen vegetables! Serve over rice or your favorite whole grain.

Directions

Makes 6 servings

1 cup dry (uncooked) brown rice
2 cups water
1 large onion, diced
4 garlic cloves, minced (about 4 teaspoons)
3 large carrots, cut into rounds or diced
1/4 cup vegetable broth or water
1 1/2 tablespoons curry powder
1 teaspoon ground cumin
1/2 teaspoon turmeric
pinch cayenne pepper
1 medium potato, diced (peeling optional)
3 cups chopped kale
2 cups chopped broccoli florets, or 1 10-ounce package frozen chopped broccoli florets
8 mushrooms, sliced
1 15-ounce can garbanzo beans, drained and rinsed, or 1 1/2 cups of cooked garbanzo beans
1 cup fresh or frozen green peas
1 cup lite coconut milk, or 1 cup nondairy milk + 1 teaspoon coconut extract
3 tablespoons reduced-sodium soy sauce

Bring rice and water to a boil in a medium saucepan. Lower heat and simmer, covered, until all the water is absorbed (about 30 minutes.)

In a large saucepan, sauté onion, garlic, and carrots in vegetable broth or water on medium-high heat until onion become translucent. Add curry, cumin, turmeric, and cayenne. Cook for 2 to 4 minutes, stirring often. Add potato, kale, broccoli, mushrooms, beans, peas, and coconut milk or nondairy milk mixture. Cover and reduce heat to medium-low. Simmer for 10 to 20 minutes, stirring occasionally, until potato can be pierced easily with a fork. Sprinkle with soy sauce before serving.

This veggie curry will keep in the refrigerator for up to three days. Transfer leftovers to a dish and cool to room temperature. Cover and refrigerate.

Nutrition Information

Per serving (1/6 of recipe):

320 Calories
5.2 g Fat
2.5 g Saturated Fat
14.7% Calories from Fat
0 mg Cholesterol
 
12.3 g Protein
59.3 g Carbohydrate
5.9 g Sugar
12.3 g Fiber
 
407 mg Sodium
115 mg Calcium
4.7 mg Iron
37.7 mg Vitamin C
6312 mcg Beta-Carotene
1.7 mg Vitamin E

This recipe is from the NEW BOOK         

The Cancer Survivor’s Guide: Foods that Help You Fight Back!

For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here. 
   View The Cancer Project Recipe of the Week Archive.

Resources | Protective Foods

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through nutrition education and research.