Kids-Cook: Curried Vegetables Recipe

Substitutions: zucchini, sweet potatoes and celery.

Step 1

Cook firmer vegetables first.

Step 2

Place carrots and potatoes in saucepan. cover with water and sprinkle with 1 ts salt. Bring to boil; cover and cook for 5 minutes.

Step 3

Add cauliflower; cook for 5 minutes. Drain and set aside.

Step 4

In large heavy-bottomed saucepan, heat oil over medium heat; cook onions, stirring, for 3-4 minutes or until softened. Stir in curry powder, cumin, turmeric, mustard seeds, hot pepper flakes, cinnamon and 1/2 ts salt; cook for 1 minute or until mustard seeds begin to pop. Stir in tomatoes and 1/2 cup water, scraping up brown bits. Bring to boil. Stir in cauliflower, carrots and potatoes.

Step 5

Reduce heat to medium-low; cover and simmer for 5 minutes. Taste and adjust seasoning.

Per serving: about 175 calories, 5 g protein, 5 g fat, 32 g carbohydrate high source fibre, good source iron

Source: Canadian Living magazine, Mar 95 Presented in article by Shannon Ferrier, Tamara Shuttleworth "Health & Well-Fare: Hey, Kids! Let's Cook"

Things You'll Need

  • 2 Carrots, thickly sliced
  • 2 Potatoes, in small chunks
  • Salt
  • 2c Cauliflower florets
  • 1tb Vegetable oil
  • 2 Onions, chopped
  • 1ts Curry powder
  • 1ts Ground cumin
  • 1ts Turmeric
  • 1ts Mustard seeds
  • 1/2ts Hot pepper flakes
  • 1/4ts Cinnamon
  • 19oz Canned tomatoes, chopped

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