Vegetable Curry

Although the ingredient list for this dish may look daunting, most of it is made up of the spices used to flavor the curry sauce. The seasonings are actually included in most commercial curry powders, so if you are pressed for time or lack some of the individual spices on hand, you can make this dish with 2 to 3 teaspoons of mild store-bought curry powder.

1 cup brown rice
1 tablespoon olive oil
1 large onion, coarsely chopped
1 tablespoon minced ginger
3 garlic cloves, minced
3/4 teaspoon cumin
3/4 teaspoon turmeric
1/2 teaspoon cinnamon
1/2 teaspoon ground coriander
1/2 teaspoon fennel seeds
1/2 teaspoon salt
3/4 pound sweet potatoes, peeled and cut into 1-inch chunks
3 cups cauliflower florets
3/4 cup water
2 large carrots, thinly sliced
1 medium zucchini, thinly sliced
2 cans (8 ounces each) no-salt-added tomato sauce
1 tablespoon creamy peanut butter
1 cup plain nonfat yogurt (optional)

1 In a large pot, cook the brown rice according to package directions (but do not use salt).
2 Meanwhile, in a large nonstick skillet, heat oil over medium heat. Add the onion, ginger, and garlic, and cook, stirring frequently, until the onion is translucent, about 7 minutes.
3 Stir in the cumin, turmeric, cinnamon, coriander, fennel seeds, and salt, and cook until fragrant, about 2 minutes. Stir in the sweet potatoes, cauliflower, and water. Cover and cook until the cauliflower and sweet potatoes are almost tender, about 10 minutes.
4 Add the carrots, zucchini, and tomato sauce. Cover and cook, stirring occasionally, until the vegetables are tender, about 10 minutes. Stir in the peanut butter until smooth.
5 To serve, spoon the vegetables over the rice and dollop with yogurt (if using).

Makes 4 servings.
Per serving: 435 calories, 7.8g total fat (1.3g saturated), 1mg cholesterol, 9.5g dietary fiber, 83g carbohydrate, 13g protein, 398mg sodium.