Wednesday, February 15, 2012
Marrakesh Vegetable 'Curry'
I put the 'curry' in inverted commas because as a Bangladeshi, I wouldn't really refer to this as a curry (not much gravy) - but that's what the recipe I slightly modified this from (found on allrecipes.com) called it, so I have followed suit.
One of the main changes that I made in the recipe is that I dropped the amount of oil used (they used way too much in the original recipe in my opinion). I also omitted the spinach as I didn't have any at home.
Overall, it was really delicious. I didn't eat it with any bread/rice or other starch - just added 1/4 of fat-free yogurt to add a bit more protein and break up the flavor a bit. Chopping up the ingredients takes a while, but it also lasts for a few days, which is good because you can keep it in the fridge (or freeze it) for those days when you're in a hurry and can't be bothered to cook something healthy.
The protein content isn't as high as I would like it to be. Perhaps next time I'll have it with some fish to increase the protein but not add to the carbohydrates.
The picture below shows 2 servings of the curry plus yogurt.
2 tablespoons olive oil
2 cloves of garlic, minced
1 teaspoon turmeric powder
2 tablespoons curry powder
1 teaspoon cinnamon powder
1 teaspoon chili powder
1 sweet potato (medium)
1 green bell pepper (medium)
1 red bell pepper (medium)
1 cup eggplant (diced)
1 cup zucchini (diced)
2 carrots (diced)
1 (15 oz.) can garbanzo beans, drained
2 tablespoons raisins
1 cup orange juice
1/4 cup fat-free yogurt
1. Heat oil and add onion, garlic, and spices - saute about 3 minutes (add one or two dashes of water to prevent burning/sticking to the pan)
2. Add all diced vegetables, except the zucchini, and saute for 5 minutes
3. Add the garbanzo beans, raisins, and orange juice. Simmer for 15-20 minutes, covered. Serve!
Nutritional info (calories per serving/recipe serves 6)
5 g. protein
27.3 g. carbohydrates (6 g. fiber)
7.2 g. fat (1 g. saturated fat)
Quarter cup fat-free, plain yogurt
3.5 g. protein
4.7 g. carbohydrates (0 g. fiber)
0.1 g. fat (<0.1 g saturated fat)