Curried Cauliflower, Carrots and Beans

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

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The Quick Take & Nutrition Info

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The Quick Take:

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

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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.

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 Gold Medal® unbleached all-purpose flour

2: teaspoons curry powder

1: cup chicken or vegetable broth

2: tablespoons dry white wine

1: (15 oz) can Progresso® 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.

Did You Know?

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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

Reviews

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1 - 1 of 1 Reviews View All

Posted 11/5/2009 3:02:07 PM REPORT ABUSE cheleoxo said:

Rating:

Directions call for adding the ginger root - which does not appear in the ingredient list - 2 stars for sounding good, but will wait for correction before making it

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We calculated the nutrition of this recipe at the time it was created on 10/24/2008. NOTE: We do not include optional ingredients in our calculations.