This curry can be varied easily by using different vegetables. Just be sure to substitute vegetables with similar cooking times. For example, a hard vegetable such as rutabaga, winter squash, or parsnip would be a good substitute for the carrots. Soft vegetables, such as mushrooms or yellow squash, could be substituted for the zucchini.

Ingredients

1 pound red potatoes, cut into 1 1/2-inch chunks

1 tablespoon vegetable oil, such as olive or canola oil

2 medium red onions, cut into large chunks

3 cloves garlic, minced

2 teaspoons curry powder

2 carrots, halved lengthwise and cut crosswise into 1/2-inch wide slices

2 zucchini (10 ounces total), halved lengthwise and cut crosswise into ½-inch-wide slices

1 cup canned diced tomatoes

1 cup frozen peas

3/4 teaspoon salt

1/4 cup plain fat-free yogurt

Directions

1. In a large saucepan of boiling water, cook the potatoes until tender, about 10 minutes. Drain, reserving 1/2 cup of the potato cooking liquid.

2. Meanwhile, in a nonstick Dutch oven, heat the oil over medium heat. Add the onions and garlic, and cook, stirring frequently, until the onions are lightly browned, about 10 minutes. Add the curry powder, stirring to coat.

3. Add the carrots and the reserved potato cooking liquid, and cook for 5 minutes. Add the zucchini and cook, stirring frequently, until the carrots are tender, about 5 minutes longer.

4. Add the drained potatoes, tomatoes, peas, and salt, and cook, stirring frequently, until the peas are heated through, about 3 minutes. Stir in the yogurt and serve. Makes 4 servings

Nutrition Facts

per serving
calories 213
total fat 4.1g
saturated fat 0.6g
cholesterol 0mg
dietary fiber 7g
carbohydrate 40g
protein 7g
sodium 595mg
 

Good source of: beta carotene, potassium, thiamin, vitamin B6, vitamin C

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 19 Oct 2011

Last Modified: 24 Mar 2015