Heart Healthy
The vegetables and legumes in this dish are bathed in a curry-flavored broth.
Print Recipe
Curried Cauliflower with Chickpeas
-
Total Time:
94
-
Servings:
4
-
Serving Size :
1 1/2 C
Ingredients
-
3 cups water -
chickpeas (garbanzo beans) -
2 teaspoons canola or corn oil -
1 medium onion -
1 medium red bell pepper -
2 tablespoons gingerroot -
3 medium garlic cloves -
1 1/2 cups vegetable broth -
cauliflower florets -
2 tablespoons curry powder -
1/4 teaspoon salt -
2 tablespoons cilantro
Directions
Tip: Click on step to mark as complete.
-
In the pressure cooker, stir together the water and chickpeas. Secure the lid. Cook on high pressure for 45 minutes. Release the pressure naturally for 15 minutes, then quickly release the remaining pressure. Drain the chickpeas in a colander. -
Heat the oil in the pressure cooker on sauté. Cook the onion for 3 minutes, or until soft, stirring frequently. Add the bell pepper. Cook for 3 minutes, or until tender. Stir in the gingerroot and garlic. Cook for 30 seconds, stirring frequently. Turn off the pressure cooker. -
Stir in the broth, cauliflower, curry powder, and salt. Stir in the chickpeas. Secure the lid. Cook on high pressure for 3 minutes. Quickly release the pressure. -
Serve sprinkled with the cilantro.
Cooking Tip: Curry powder is an integral part of this dish and the actual flavor and heat level vary with the brand. If the brand you’re using is labeled “Madras,” it’s hotter than regular curry powder. Once you make this dish, you’ll know if you prefer to increase or decrease the amount of curry powder.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 224 | |
|---|---|---|
| Total Fat | 5.5 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.5 g | |
| Monounsaturated Fat | 2.0 g | |
| Cholesterol | 0 mg | |
| Sodium | 211 mg | |
| Total Carbohydrate | 37 g | |
| Dietary Fiber | 11 g | |
| Sugars | 10 g | |
| Protein | 11 g | |
Dietary Exchanges
1 1/2 starch, 3 vegetable, 1/2 lean meat
-
Total Time:
94
-
Servings:
4
-
Serving Size :
1 1/2 C
Ingredients
-
3 cups water -
chickpeas (garbanzo beans) -
2 teaspoons canola or corn oil -
1 medium onion -
1 medium red bell pepper -
2 tablespoons gingerroot -
3 medium garlic cloves -
1 1/2 cups vegetable broth -
cauliflower florets -
2 tablespoons curry powder -
1/4 teaspoon salt -
2 tablespoons cilantro
Directions
Tip: Click on step to mark as complete.
-
In the pressure cooker, stir together the water and chickpeas. Secure the lid. Cook on high pressure for 45 minutes. Release the pressure naturally for 15 minutes, then quickly release the remaining pressure. Drain the chickpeas in a colander. -
Heat the oil in the pressure cooker on sauté. Cook the onion for 3 minutes, or until soft, stirring frequently. Add the bell pepper. Cook for 3 minutes, or until tender. Stir in the gingerroot and garlic. Cook for 30 seconds, stirring frequently. Turn off the pressure cooker. -
Stir in the broth, cauliflower, curry powder, and salt. Stir in the chickpeas. Secure the lid. Cook on high pressure for 3 minutes. Quickly release the pressure. -
Serve sprinkled with the cilantro.
Cooking Tip: Curry powder is an integral part of this dish and the actual flavor and heat level vary with the brand. If the brand you’re using is labeled “Madras,” it’s hotter than regular curry powder. Once you make this dish, you’ll know if you prefer to increase or decrease the amount of curry powder.