Canada’s food guide
Vegetable curry
This curry is loaded with vegetables and is great for lunch or dinner, especially on a chilly day.
Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4
- 45 mL (3 tbsp) curry powder
- 420 mL (1 ½ cups + 3 tbsp) water, divided
- ½ yellow onion, cut in quarters
- 3 cloves garlic
- 1 stalk of celery
- 60 mL (¼ cup) green bell pepper
- 1 tomato, cut in half
- 5 mL (1 tsp) garam masala
- 2.5 mL (½ tsp) salt
- 1 can (540 mL/19 fl oz) no salt added chickpeas, drained and rinsed
- 500 mL (2 cups) cauliflower, cut in bite-sized pieces
- 250 mL (1 cup) frozen peas, thawed
- In a small bowl, mix the curry powder with 45mL (3 tbsp) water. Mix into a loose paste and set aside.
- In a food processor, purée ¼ of the onion, the garlic, celery, green pepper and ½ the tomato. It doesn’t have to be completely smooth, but should be well incorporated.
- Dice the remaining onion and the other ½ tomato.
- Lightly coat a large non-stick pan with cooking spray or oil and heat over medium-high heat. Add the curry paste and cook, about 30 seconds.
- Add in the vegetable purée, diced onion and tomato to the pot. Lower the heat to medium and sauté for 10 minutes, stirring frequently.
- Add 375 mL (1 ½ cups) of water, the garam masala and salt to the pot and allow the mixture to simmer on medium-low covered for 10 minutes. Stir occasionally.
- Increase the heat to medium-high and add in the chickpeas and cauliflower. Cook until cauliflower reaches desired level of doneness. Add in the peas at the very end just to warm them up.
Tips
- Curry goes well with a variety of vegetables—try adding carrots, eggplant, pumpkin or broccoli instead of the cauliflower.
- Looking for something to add to this meal? Serve it with brown rice.
- If you want it spicier, try using Jamaican curry powder!
- Remember, a little salt goes a long way. Taste the food before adding any salt.
Categories
30 minutes or less
Freezer-friendly
Vegetarian