Indian Vegetable Curry (South Beach Diet Phase 1)

**CoCosMom** · 10-01-2008, 09:27 AM

My printer isn't working, so I am putting this here so I can print when I get home!

http://www.southbeachdiet.com/sbd/pu..._20081001.aspx
Indian Vegetable Curry (Phase 1)

Makes 4 servings

Description
This tasty Indian-style curry has a delicious tomato-and-yogurt-based sauce. Enjoy it with brown rice on Phase 2 or 3. For a variation, add chopped fresh spinach or arugula during the last 5 minutes of cooking.

Prep time: 20 minutes
Start to finish: 35 minutes

Ingredients
4 garlic cloves, peeled
1 (2-inch) piece fresh ginger
1 tablespoon extra-virgin olive oil
1 small red onion, finely chopped
11⁄2 teaspoons curry powder
3⁄4 teaspoon cumin seeds
1⁄8 teaspoon cayenne
11⁄4 cups canned diced tomatoes
1 cup low-fat or nonfat plain yogurt
1⁄4 teaspoon salt
11⁄2 cups small cauliflower florets
4 ounces green beans, trimmed and cut into 1" pieces
1 cup canned chickpeas, rinsed and drained
1⁄3 cup water
1 medium zucchini, cut into 1⁄4" cubes
1⁄4 cup finely chopped fresh cilantro

Instructions
In a food processor, combine garlic and ginger; pulse until finely chopped.

In a medium saucepan, heat oil over medium-high heat. Add garlic mixture, onion, curry powder, cumin seeds, and cayenne; stir well. Reduce the heat to medium-low and cook, stirring frequently, until onion is softened, about 5 minutes.

Add tomatoes, 3⁄4 cup of the yogurt, and salt; stir to combine. Add cauliflower, bring to a gentle simmer, and cook for 10 minutes. Add green beans, chickpeas, and water; cover and simmer for 10 minutes more. Add zucchini and continue to cook, covered, until vegetables are tender, about 8 minutes more.

Spoon curry into 4 bowls and season lightly with additional salt, if desired. Top with remaining yogurt and sprinkle with cilantro. Serve warm.

Nutritional information
200 calories
5 g total fat (1 g sat)
32 g carbohydrate
9 g protein
7 g fiber
490 mg sodium