Winter Curry

By Rachel Priebe, Nutritional Sciences student, Sargent College

Every Wednesday Karen Jacobs EdD, OTR/L, CPE, FAOTA hosts the Sargent Choice Test Kitchen in Stuvi 2 Apt. 2302 from 8-11pm. She invites the BU community into her home to test new Sargent Choice recipes while we cook, drink tea, and play board games.

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 Greetings and hello from the Test Kitchen blog readers!  This week we continued our cultural theme, and brought you a taste of India.  It was truly exciting at the TK, as we not only were cooking an Indian dish but we also had a presenter to talk about the Occupational Therapy summer trip to India that the OT students can take.  While she discussed the history and culture of India, a few of us got busy and cooked this delicious Winter Curry recipe.

Now when you look at this recipe, don’t be intimidated.  The reason it looks so long is because we opted not to use a “curry spice” blend that you can buy in stores and instead we blended up our own!  The result was a complex and flavorful curry, but if you don’t have all of the spices in your cabinet then using a jar of “curry” spice should be alright.

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Since we bought all the spices (which can be quite pricey actually) we decided to use some cost saving measures elsewhere.  We used all frozen vegetables! Not only was this super convenient (raise your hand if you like peeling and dicing a butternut squash…) it was just as nutritious as using fresh vegetables.  Yes, you heard me right: frozen vegetables are just as good for you as fresh!  Because the veggies were so cold we ended up cooking it a little longer than the recipe called for, but besides that there was no difference in the recipe.  I encourage all of you to try this fun recipe next time you want to cook something a little exotic.

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Sargent Choice Winter Curry
Recipe adapted from Moosewood Restaurants Favorites
Yield: 8 servings

 Ingredients
3 tablespoons vegetable oil
½ teaspoon black mustard seeds
2 cups chopped onion
3 garlic cloves, minced
1 ½ teaspoons salt
1 tablespoon peeled and grated fresh ginger
2 teaspoons ground cumin seeds
2 teaspoons ground coriander seeds
½ teaspoons ground cardamom seeds
1 teaspoon ground cinnamon
½ teaspoon ground fennel seeds
½ teaspoon red pepper flakes or ¼ teaspoon cayenne
2 teaspoons ground turmeric
5 cups peeled and cubed butternut squash, ¾ -inch pieces
6 cups cauliflower florets
1 cup water
1 cup unsweetened light coconut milk
1 15-ounce can diced tomatoes
1 to 3 tablespoons fresh lemon juice
2 cups frozen green peas

Serve the curry over brown rice, with a dollop of plain non-fat Greek yogurt on top. 

Directions

  1. In a large pot on medium heat, warm the oil.  Add the mustard seeds and when they begin to pop, add the onions, garlic, salt, and ginger and stir well. Cover and cook on low heat for 5 minutes.
  2. Stir in the spices and continue to cook, covered, until the onions are very soft, about 5 minutes.
  3. Add the squash and stir well. Cover and cook for about 5 minutes, stirring occasionally.
  4. Add the cauliflower and stir well. Stir in the water and coconut milk and bring to a boil.
  5. Reduce the heat and simmer, covered for about 10 minutes.
  6. Add the tomatoes and simmer until the vegetables are tender. Add peas; cook al dente.
  • Tip: Indian Curry powder is a blend of 5 spices: mustard seed, coriander, cumin, turmeric, and red chili powder. The additional spices listed above will add to the complexity of the dish, but a couple can be eliminated if you don’t have all of them on hand
Nutrition per serving
Calories 370
Fat 14 g
Saturated Fat 3.5 g
Protein 14 g
Carbohydrate 48 g
Fiber 8 g
Sodium 380 mg

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2 Comments

kevin posted on February 19, 2014 at 2:15 pm

Thanks for the great recipie. Look forward to trying.
Love the website :-)

Amanda Simon posted on February 23, 2014 at 9:58 am

I am a big fan and supporter of nutrition and diet especially in sports. Thanks for the recipe, it looks like a perfect combination of nutrition. :)

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