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Curried Cauliflower, Carrots and Beans

Betty Crocker Kitchens
Updated Sep 20, 2016
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Give your cauliflower a punch! Steam with carrots and serve in a light curry sauce with beans. From Prevention® Healthy Cooking.

Curried Cauliflower, Carrots and Beans

  • Prep Time 30 min
  • Total 55 min
  • Servings 8
  • Ingredients 11
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Ingredients

  • 1 large head cauliflower, broken into florets
  • 2 large carrots, chopped
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 tablespoon unbleached all-purpose flour
  • 2 teaspoons curry powder
  • 1 cup chicken or vegetable broth
  • 2 tablespoons dry white wine
  • 1 (15 oz) can black beans or chick peas, rinsed and drained
  • 1/2 cup chopped fresh cilantro or parsley

Instructions

  • Step 
    1
    Place steamer basket in large saucepan with 1/2 inch of water. Place cauliflower and carrots in steamer. Heat to boiling; reduce heat. Cover and cook 10 minutes or until vegetables are tender. Place in a bowl and keep warm. Rinse and dry saucepan.
  • Step 
    2
    In same saucepan, heat oil over medium heat. Add onion, gingerroot and garlic; cook and stir 3 minutes or until onion is softened.
  • Step 
    3
    In a cup, combine flour and curry powder. Stir into onion mixture; cook and stir 1 minute.
  • Step 
    4
    Gradually stir in broth and wine; heat to boiling. Reduce heat; simmer, stirring frequently, 5 minutes or until sauce is slightly thickened.
  • Step 
    5
    Stir in beans; cook 3 minutes or until heated through. Stir bean mixture into cauliflower mixture just until combined. Sprinkle with cilantro.

Nutrition

150 Calories
4g Total Fat
7g Protein
22g Total Carbohydrate
4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
150
Calories from Fat
35
Total Fat
4g
6%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
170mg
7%
Potassium
620mg
18%
Total Carbohydrate
22g
7%
Dietary Fiber
8g
34%
Sugars
4g
Protein
7g
% Daily Value*:
Vitamin A
60%
60%
Vitamin C
45%
45%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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