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Curried Cauliflower, Carrots and Beans

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Give your cauliflower a punch! Steam with carrots and serve in a light curry sauce with beans. From Prevention Healthy Cooking.

  • Prep Time 30 min
  • Total Time 55 min
  • Servings 8

Ingredients

1
large head cauliflower, broken into florets
2
large carrots, chopped
2
tablespoons olive oil
1
medium onion, chopped
2
cloves garlic, finely chopped
1
tablespoon unbleached all-purpose flour
2
teaspoons curry powder
1
cup chicken or vegetable broth
2
tablespoons dry white wine
1
(15 oz) can black beans or chick peas, rinsed and drained
1/2
cup chopped fresh cilantro or parsley

Directions

  • 1 Place steamer basket in large saucepan with 1/2 inch of water. Place cauliflower and carrots in steamer. Heat to boiling; reduce heat. Cover and cook 10 minutes or until vegetables are tender. Place in a bowl and keep warm. Rinse and dry saucepan.
  • 2 In same saucepan, heat oil over medium heat. Add onion, gingerroot and garlic; cook and stir 3 minutes or until onion is softened.
  • 3 In a cup, combine flour and curry powder. Stir into onion mixture; cook and stir 1 minute.
  • 4 Gradually stir in broth and wine; heat to boiling. Reduce heat; simmer, stirring frequently, 5 minutes or until sauce is slightly thickened.
  • 5 Stir in beans; cook 3 minutes or until heated through. Stir bean mixture into cauliflower mixture just until combined. Sprinkle with cilantro.

Nutrition Info

The Quick Take:

  • Calories 150
  • Fat 4g
  • Saturated Fat 1/2g
  • Sodium 170mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
150
(
Calories from Fat
35),
% Daily Value
Total Fat
4g
4%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
170mg
170%;
Total Carbohydrate
22g
22%
(Dietary Fiber
8g
8%
  Sugars
4g
4%
),
Protein
7g
7%
;
% Daily Value*:
Vitamin A
60%;
Vitamin C
45%;
Calcium
6%;
Iron
10%;
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

Choline, a vitamin-like substance, is necessary to help make a neurotransmitter called acetylcholine, which helps send nerve impulses from cell to cell. Cauliflower is a source of choline.

Stop Dieting and Lose Weight from Prevention® (2003) p. 309

Ratings & Reviews

©Copyright 2009, Rodale, Inc.
We calculated the nutrition of this recipe at the time it was created on 12/04/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
150
(
Calories from Fat
35),
% Daily Value
Total Fat
4g
4%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
170mg
170%;
Total Carbohydrate
22g
22%
(Dietary Fiber
8g
8%
  Sugars
4g
4%
),
Protein
7g
7%
;
% Daily Value*:
Vitamin A
60%;
Vitamin C
45%;
Calcium
6%;
Iron
10%;
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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