Curried Vegetable Twist

Curried Vegetable Twist is a delightful medley of colorful vegetables cooked in a fragrant and mildly spiced curry sauce. This dish is versatile and packed with flavors, making it a great way to enjoy a healthy, hearty meal with a variety of seasonal vegetables.

For a Serving Size of Two:

Ingredients:

• 100 grams cauliflower florets
• 100 grams carrots, sliced
• 100 grams green beans, chopped
• 50 grams peas (fresh or frozen)
• 1 small onion, finely chopped (50 grams)
• 2 tomatoes, pureed (100 grams)
• 2 cloves garlic, minced
• 1-inch piece ginger, minced
• 1 tsp curry powder
• 1/2 tsp turmeric powder
• 1/2 tsp cumin seeds
• 1/2 tsp coriander powder
• 1/4 tsp garam masala
• 1 tbsp olive oil or any cooking oil
• 1/2 tsp chili powder (optional for heat)
• Salt to taste

Procedure:

1. Heat oil in a large pan over medium heat. Add cumin seeds and let them splutter. Add chopped onions, minced garlic, and ginger. Sauté for 3-4 minutes until the onions turn golden brown.
2. Add curry powder, turmeric, coriander powder, and chili powder (if using). Stir for a minute, then add the pureed tomatoes. Cook the mixture for 5-7 minutes until the oil starts to separate and the spices are well cooked.
3. Add the cauliflower, carrots, green beans, and peas to the pan. Stir well to coat the vegetables with the spice mixture.
4. Add a small amount of water (about 1/4 cup) and cover the pan. Let the vegetables simmer for 10-12 minutes, stirring occasionally, until they are tender but not mushy.
5. Once the vegetables are cooked, sprinkle garam masala on top and mix. Adjust salt to taste.

Nutritional Benefits:

• Calories: 200 kcal
• Protein: 7 g
• Carbohydrates: 32.3 g
• Fat: 5.8 g