Curry: A great way to load up on vegetables, fruits

June 11, 2014 

Whip up an easy vegetable curry with a hint of India. To shorten cooking time, I cut the eggplant into small cubes. The other vegetables can be sliced in a food processor.

This dish is flavored with curry powder. Bottled curry powder loses its flavor quickly and should be replaced if it is more than 6 months old.


Nutrition: This meal contains 506 calories per serving with 22 percent of calories from fat.

Quick tip: Slice vegetables in a food processor fitted with a slicing blade.

Wine suggestion: Spicy dishes like these are nicely matched by wines with crisp acid and a bit of sweetness — a chenin blanc, a gewurztraminer or spatlese-style German wine.

To buy: 1/2 pound eggplant, 1 pound zucchini, 1/2 medium red bell pepper, 1 medium red onion, 1 bottle ground ginger, 1 bottle ground cumin, 1 bottle curry powder, 1 small container apple juice, 1 small package raisins and 1 package microwaveable brown rice.

Staples: Canola oil, minced garlic, flour, salt and black peppercorns.

Vegetable Curry with Brown Rice  •  1/2 pound eggplant, diced (about 2 cups)

 •  1 pound zucchini, sliced (about 2 cups)

 •  1/2 medium red bell pepper, sliced (about 1 cup)

 •  2 teaspoons canola oil

 •  1 medium red onion, sliced (about 2 cups)

 •  2 teaspoons minced garlic

 •  1 teaspoon ground ginger

 •  11/2 tablespoons flour

 •  2 teaspoons ground cumin

 •  11/2 tablespoons curry powder

 •  1 cup apple juice

 •  1/4 cup raisins

 •  Salt and black pepper

Wash eggplant and cut into 1/2-inch cubes. Wash zucchini and red bell pepper and slice. Heat oil in a nonstick skillet over medium-high heat. Add onion and eggplant. Saute 5 minutes. Add zucchini, red bell pepper and garlic. Saute 5 minutes. Add ginger, flour, cumin and curry. Toss well. Add apple juice. Cook until thick, about 1 minute. Add raisins and salt and pepper to taste.

Nutrition information per serving: 304 calories (34 percent from fat), 6.7 g fat (0.7 g saturated, 3.6 g monounsaturated), no cholesterol, 6.6 g protein, 60.6 g carbohydrates, 10.6 g fiber, 34 mg sodium.

Microwaveable Brown Rice  •  1 package microwaveable brown rice to make 11/2 cups cooked rice

 •  2 teaspoons canola oil

 •  Salt and freshly ground black pepper

Cook rice according to package instructions. Measure 11/2 cups and set aside the remaining rice for another dinner. Add the canola oil, and salt and pepper to taste.

Nutrition information per serving:202 calories (26 percent from fat), 5.8 g fat (0.6 g saturated, 3.3 g monounsaturated), no cholesterol, 3.8 g protein, 33.6 g carbohydrates, 2.6 g fiber, 8 mg sodium.

Linda Gassenheimer is the author, most recently, of “Fast and Flavorful: Great Diabetes Meals from Market to Table.” Her website is Yield: Makes 2 servings Yield: Makes 2 servings

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