Preparing vegetables for cooking (above)In trying to encourage kids to sample new fruits and vegetables as well as exotic dishes, we prepared curried vegetables with rice as an example of a healthy meal they could share with the family. Our variation on curry is low-fat, vegan, and gluten-free.
We included the following ingredients in our curry:
We first washed and cut/chopped our vegetables and herbs, keeping each item in a separate bowl. Over medium heat, we added our oil, onion, garlic, and fresh herbs (cilantro and thyme) to the pot. As the onions started to become translucent, we added our curry sauce (combine curry powder, cumin, and just enough water to make the mixture a liquid) to the pot and let it simmer for a minute or two. We then added the vegetables in the following order, so as to achieve the best texture for each item: carrots, chickpeas, kale/chard, summer squash and zucchini. Be sure to allow about 5 minutes between each addition; the summer squash and zucchini cook quickly and should be added last. Serve the curry over rice and enjoy!
Due to food sensitivities and taste preferences, we did not make our curry spicy. At home, feel free to liven things up by adding fresh hot peppers (diced) or ginger (crushed and minced) to the pot OR adding powdered ginger, cayenne pepper, or red pepper flakes to the curry sauce. Just be careful when adding spicy ingredients; what may seem like a little can result in a lot of heat!
Media (text and image) created and published by Rebekah Carter 2010.
We included the following ingredients in our curry:
Curry on the stove top (below)
Fresh produce:
- carrots, sliced
- onion, diced
- garlic, crushed and minced
- zucchini, sliced
- summer squash, sliced
- kale or Swiss chard, cut into strips
- chickpeas, canned and rinsed or dry and cooked prior
- cilantro, chopped
- thyme, chopped
- Indian curry powder
- cumin, ground (not whole seed)
- water
- olive oil
- garlic salt or sea salt
- cooked brown rice
We first washed and cut/chopped our vegetables and herbs, keeping each item in a separate bowl. Over medium heat, we added our oil, onion, garlic, and fresh herbs (cilantro and thyme) to the pot. As the onions started to become translucent, we added our curry sauce (combine curry powder, cumin, and just enough water to make the mixture a liquid) to the pot and let it simmer for a minute or two. We then added the vegetables in the following order, so as to achieve the best texture for each item: carrots, chickpeas, kale/chard, summer squash and zucchini. Be sure to allow about 5 minutes between each addition; the summer squash and zucchini cook quickly and should be added last. Serve the curry over rice and enjoy!
Due to food sensitivities and taste preferences, we did not make our curry spicy. At home, feel free to liven things up by adding fresh hot peppers (diced) or ginger (crushed and minced) to the pot OR adding powdered ginger, cayenne pepper, or red pepper flakes to the curry sauce. Just be careful when adding spicy ingredients; what may seem like a little can result in a lot of heat!
Media (text and image) created and published by Rebekah Carter 2010.
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