Curried Veggies

Name: Curried Veggies
Ingredients: Canola oil spray; 2 garlic cloves, chopped; 1/4 medium onion, halved and sliced; 1 fresh jalapeno chile, stemmed, seeded, and chopped; 1 cup basmati rice; 1 cup plus 1 tablespoon vegetable broth; 1/2 teaspoon garam masala; 1/2 teaspoon ground turmeric; 1/2 teaspoon ground cumin; 2 carrots, sliced into coins; 1 parsnip, sliced into coins; 2 cups cauliflower florets; 1 medium zucchini, halved lengthwise and cut into 1/2-inch slices; 2 cups fresh or frozen green peas

14 ingredients

18 steps

Ingredients

Canola oil spray
2 garlic cloves, chopped
1/4 medium onion, halved and sliced
1 fresh jalapeno chile, stemmed, seeded, and chopped
1 cup basmati rice
1 cup plus 1 tablespoon vegetable broth
1/2 teaspoon garam masala
1/2 teaspoon ground turmeric
1/2 teaspoon ground cumin
2 carrots, sliced into coins
1 parsnip, sliced into coins
2 cups cauliflower florets
1 medium zucchini, halved lengthwise and cut into 1/2-inch slices
2 cups fresh or frozen green peas

Directions

1

Preheat the oven to 450F.
2

Spray the inside and lid of a cast-iron Dutch oven with canola oil.
3

Scatter the garlic, onion, and chile in the pot.
4

Rinse the rice in a strainer under cold water until the water runs clear, then add to the pot.
5

In a measuring cup, stir together the broth, garam masala, turmeric, and cumin.
6

Pour two-thirds of the broth over the rice.
7

Stir the rice to coat the grains and spread them evenly.
8

Add the carrots, parsnip, cauliflower, zucchini, and peas in layers in this order.
9

Pour the rest of the broth-spice mixture over all.
10

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven.
11

Serve immediately.
12

Calories: 567
13

Protein: 21g
14

Carbohydrates: 105g
15

Fat: 1g
16

Cholesterol: 0
17

Sodium: 314mg
18

Fiber: 20g