North East Recipes
 
Vegetable Curry  
 
Serves 6

Ingredients

3 onions, sliced thin

6 c potatoes, unpeeled, scrubbed and diced
3 cloves garlic, minced 10 ml peanut oil for flavor
1 tsp ground coriander 4 1/2 c broccoli, cauliflower or cabbage,
chopped
1 tsp ground turmeric 1 salt and pepper to taste
1/2 ts ground cumin 2 tomatoes
1/4 ts dry mustard 1 tsp curry powder
1/8 ts cayenne  

Method
In a Dutch oven, sauté onions, garlic, ground coriander, ground Turmeric, ground cumin, dry mustard, and cayenne. Add to it potatoes And peanut oil. When almost tender, add broccoli, cauliflower or cabbage, salt and pepper to taste, tomatoes, and curry powder. Cover and simmer until all veggies are tender. Serve over rice.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 154 Carotene ( μg ) 163.5
Protein (g) 2.83 Vitamin C (mg) 61.75
Carbohydrate (g) 31.35 Mg  (mg) 48.68
Fat (g) 1.94 Na  (mg) 56.05
Fibre (g) 1.28 K  (mg) 430.92
Minerals (g) 1.18 Mn  (mg) 0.35
Calcium  (mg) 143.23 Zn  (mg) 1.1
Phosphorus  (mg) 86.83 Cr  (mg) 0.02
Iron  (mg) 1.31