by Currylicious | Feb 26, 2014 | Recipes
Ingredients:
Whole Wheat Cous Cous- 1 cup
Cayenne Pepper- 1 teaspoon
Chopped Green Beans- 1/4 cup
ChoppedYellow Squash- 1/2 cup
Green Peas- 1/4cup
Chopped Carrots- 1/4 cup
Onion- 1
Tomato- 1
Jalapeno- 1(optional for heat)
Fresh garlic- 3 cloves
Salt to taste
Garlic powder- 1 teaspoon
Cumin seeds- 1 teaspoon
Curry powder- 1/2 teaspoon
Preparation
This recipe takes less than 10 minutes if you have all the vegetables chopped and ready. So if you are pressed for time or want to make a quick dinner all you need is to chop the veggies ahead of time or you can buy the chopped frozen vegetables from the supermarket. You can thrown in pretty much any veggie and improvise this recipe.
Firstly chop onion, tomato, jalapeno, green beans, carrots about 1/2 an inch and try to chop them evenly so they cook evenly.
Take a non stick saute pan and keep it on low flame. Add 1 tablespoon olive oil and then add cumin seeds. Wait for the cumin seeds to get toasted and splutter. Now add the chopped onion, tomato, jalapeno and vegetables along with salt to taste, garlic powder and curry powder. Mix well and saute for about 2 -3 minutes.
Now add 1 cup of whole wheat CousCous and 1 1/2 cups of water.
Mix well and keep covered for about 5 more minutes till couscous absorbs all the water. Fluff cooked CouCous with a fork and serve with Tzatziki on the side.
I also make a chilled Raita with onions, cucumbers and green chillies to be served along with this salad.
Enjoy!
by Currylicious | Mar 29, 2012 | Nandini's Food Court
I run a home based catering business called “CURRY BAZZAR”and wanted to share some clicks of some simple delicious healthy vegetarian food that I prepare. One of the popular dishes preferred by healthy eaters is my Green beans, Cauliflower and Carrots sautéed with scallions, garlic,cumin, mustard seeds and garnished with fresh shredded coconut.
It is simple and very easy to prepare.
My kids love this dish and what better way to eat your veggies?
by Currylicious | Mar 29, 2012 | Recipes
Green Beans
Baby Carrots
Cauliflower
2-3 Scallions
3 cloves of garlic
1 teaspoon cumin seeds
1 teaspoon mustard seeds
Shredded coconut
Chop scallions and garlic finely. Then chop green beans and baby carrots very small and even. Break the cauliflower florets into smaller florets. Heat a pan and add sesame oil, then add a teaspoon of cumin seeds, mustard seeds and wait till you hear the sputtering. Now add the finely chopped garlic and scallions, salt to taste, a pinch of lemon pepper and some coriander powder. Saute till they turn golden brown. Add the beans, broken cauliflower florets and carrots. Sprinkle some water and keep covered with a lid till it cooks completely. If you run a knife through any of the veggies and it goes through or is soft then you know that it is cooked completely.
Now shred some fresh coconut and use to garnish on top.
Nutrition Facts:
Green beans
They are very low in calories and contain no saturated fat; but are very good source of vitamins, minerals, and plant derived micronutrients. They are very rich source of dietary fiber. Green beans contain excellent levels of vitamin A, and many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin and ß-carotene in good amounts. They are good source of folates. They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. In addition, beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism.
Cauliflower
They are very low in calorie and is very low in fat and contains no cholesterol. Its florets contain about 2 g of dietary fiber per 100 g; providing about 5% of recommended value. Cauliflower contains several anti cancer phyto-chemicals like sulforaphane and plant sterols such asindole-3-carbinol. Fresh cauliflower is excellent source of vitamin C and many essential B-complex group of vitamins such as folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K. It is also good source of minerals such as manganese, copper, iron, calcium and potassium.
Carrots
They are rich in anti-oxidants, vitamins and dietary fiber; are exceptionally rich source of carotenes and vitamin-A. Studies have found that flavonoid compounds in carrots help protect from skin, lung and oral cavity cancers. Beta-carotene is the major carotene that is present in these roots and is one of the powerful natural anti-oxidant. Carrots are rich in poly-acetylene anti-oxidant falcarinol. They are also good in vitamin C. This root vegetable is especially contain good amounts of many B-complex group of vitamins such as folic acid, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc that acts as co-factors to enzymes during substrate metabolism in the body. It also has healthy levels of minerals like copper, calcium, potassium, manganese and phosphorus.
