Curry and Cauliflower One-Pot Stew
Calories 295 (26% from fat)
Fat 8.4 gram
Saturated Fat 5 gram
Trans Fat 0 gram
Cholesterol 2 mg.
Sodium 677 mg.
Carb. 45 gram
Fiber 10 gram
Sugar 7 gram
Sugar Alcohol 0 gram
Protein 10 gram
1 1/2 Tbsp. reduced fat butter
(We used Smart Balance Light Butter & Non-GMO Canola Oil.)
1 large onion (2 cups), chopped
2 garlic cloves (2 tsp.), minced
3 Tbsp. green curry paste
(We used Thai Kitchen Green Curry Paste.)
1 Tbsp. ginger paste
1 tsp. ground cumin
1 1/2 Tbsp. lower sodium soy sauce
2 cans (13.66 oz. each) lite coconut milk
(We used Thai Kitchen Lite Coconut Milk.)
1 lb. green beans, with the ends trimmed and cut into 1-inch pieces
1 head of cauliflower (approx. 6" diameter), cut into florets
16 oz. frozen diced potatoes
(We used Ore Ida Diced Hash Brown Potatoes.)
2 cans (16 oz. each.) reduced sodium chick peas
1/2 tsp. sea salt
3/4 cup fresh basil leaves, chopped
Served hot or chilled, this soup is filling and delicious. The coconut milk base is rich and creamy. This recipe is higher in sodium. If you're on a low sodium diet you should consider another option.
1. Heat a large non-stick pot or deep pan over medium-high heat. Add the butter, onion and garlic, then saute for 4 minutes. Stir in the curry paste, ginger and cumin, then cook another 1 minute.
2. Stir in the soy sauce and coconut milk, then bring to a boil. Layer the green beans, cauliflower, potatoes, and chick peas in the pan and bring to a boil again.
3. Cover the pan, reduce heat to medium and cook for 5 minutes. Stir in the basil, cover and cook for another 5 minutes.
4. Once cauliflower is tender, it's done. Scoop 1 3/4 cups per serving into a bowl. Squeeze a lemon wedge over each bowl and serve.
Yield: 4 Servings, 1 3/4 cups each
You can freeze individual portions for easy re-heating later.
Microwave the soup for approximately 2 to 3 minutes, keeping the container open a little to allow steam to escape. Stir when hot and enjoy.