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Curried Cauliflower with Chickpeas

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Curried Cauliflower with Chickpeas

The vegetables and legumes in this dish are bathed in a curry-flavored broth.

Ingredients

Servings   4   Serving Size   1 1/2 C

  • 3 cups water
  • 3/4 cup dried chickpeas, sorted for stones and shriveled peas, rinsed, and drained
  • 2 teaspoons canola or corn oil
  • 1 medium onion (chopped)
  • 1 medium red bell pepper (chopped)
  • 2 tablespoons minced, peeled gingerroot
  • 3 medium garlic cloves (minced)
  • 1 1/2 cups fat-free, low-sodium vegetable broth
  • 1 medium head of cauliflower, cut into bite-size florets
  • 2 tablespoons curry powder
  • 1/4 teaspoon salt
  • 2 tablespoons minced, fresh cilantro (optional)

Directions

Tip: Click on step to mark as complete.

  1. In the pressure cooker, stir together the water and chickpeas. Secure the lid. Cook on high pressure for 45 minutes. Release the pressure naturally for 15 minutes, then quickly release the remaining pressure. Drain the chickpeas in a colander.
  2. Heat the oil in the pressure cooker on saut茅. Cook the onion for 3 minutes, or until soft, stirring frequently. Add the bell pepper. Cook for 3 minutes, or until tender. Stir in the gingerroot and garlic. Cook for 30 seconds, stirring frequently. Turn off the pressure cooker.
  3. Stir in the broth, cauliflower, curry powder, and salt. Stir in the chickpeas. Secure the lid. Cook on high pressure for 3 minutes. Quickly release the pressure.
  4. Serve sprinkled with the cilantro.

Cooking Tip: Curry powder is an integral part of this dish and the actual flavor and heat level vary with the brand. If the brand you鈥檙e using is labeled 鈥淢adras,鈥� it鈥檚 hotter than regular curry powder. Once you make this dish, you鈥檒l know if you prefer to increase or decrease the amount of curry powder.

Nutrition Facts

Curried Cauliflower with Chickpeas
CaloriesCalories
224 Per Serving
ProteinProtein
11g Per Serving
FiberFiber
11g Per Serving

Nutrition Facts

Calories 224
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.0 g
Cholesterol 0 mg
Sodium 211 mg
Total Carbohydrate 37 g
Dietary Fiber 11 g
Sugars 10 g
Protein 11 g

Dietary Exchanges
1 1/2 starch, 3 vegetable, 1/2 lean meat

This recipe is reprinted with permission from 木瓜直播 Instant & Healthy. Copyright © 2018 by the 木瓜直播. Photograph ©2018 by Lauren Volo. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.
The vegetables and legumes in this dish are bathed in a curry-flavored broth.

Nutrition Facts

Curried Cauliflower with Chickpeas
CaloriesCalories
224 Per Serving
ProteinProtein
11g Per Serving
FiberFiber
11g Per Serving
×
Calories 224
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.0 g
Cholesterol 0 mg
Sodium 211 mg
Total Carbohydrate 37 g
Dietary Fiber 11 g
Sugars 10 g
Protein 11 g

Dietary Exchanges
1 1/2 starch, 3 vegetable, 1/2 lean meat

Ingredients

Servings   4   Serving Size   1 1/2 C

  • 3 cups water
  • 3/4 cup dried chickpeas, sorted for stones and shriveled peas, rinsed, and drained
  • 2 teaspoons canola or corn oil
  • 1 medium onion (chopped)
  • 1 medium red bell pepper (chopped)
  • 2 tablespoons minced, peeled gingerroot
  • 3 medium garlic cloves (minced)
  • 1 1/2 cups fat-free, low-sodium vegetable broth
  • 1 medium head of cauliflower, cut into bite-size florets
  • 2 tablespoons curry powder
  • 1/4 teaspoon salt
  • 2 tablespoons minced, fresh cilantro (optional)

Directions

Tip: Click on step to mark as complete.

  1. In the pressure cooker, stir together the water and chickpeas. Secure the lid. Cook on high pressure for 45 minutes. Release the pressure naturally for 15 minutes, then quickly release the remaining pressure. Drain the chickpeas in a colander.
  2. Heat the oil in the pressure cooker on saut茅. Cook the onion for 3 minutes, or until soft, stirring frequently. Add the bell pepper. Cook for 3 minutes, or until tender. Stir in the gingerroot and garlic. Cook for 30 seconds, stirring frequently. Turn off the pressure cooker.
  3. Stir in the broth, cauliflower, curry powder, and salt. Stir in the chickpeas. Secure the lid. Cook on high pressure for 3 minutes. Quickly release the pressure.
  4. Serve sprinkled with the cilantro.

Cooking Tip: Curry powder is an integral part of this dish and the actual flavor and heat level vary with the brand. If the brand you鈥檙e using is labeled 鈥淢adras,鈥� it鈥檚 hotter than regular curry powder. Once you make this dish, you鈥檒l know if you prefer to increase or decrease the amount of curry powder.
This recipe is reprinted with permission from 木瓜直播 Instant & Healthy. Copyright © 2018 by the 木瓜直播. Photograph ©2018 by Lauren Volo. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

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