For those that tolerate foods in the pulse family (beans, lentils, split peas) and like to follow the Meatless Monday trend, this is a great vegetarian curry recipe.
-1 can garbanzo beans (rinsed)
-1 can crushed tomatoes
-1/4 cup red lentils (rinsed)
-3 cloves garlic
-1 Tbsp chopped ginger
-1 Tbsp curry powder
-1 Tbsp crushed cumin and coriander mix
-1 sweet potato
-20 oz low sodium vegetable broth
-3 medium carrots diced
-8oz coconut milk*
-1/2 small head of cauliflower
Here is the slow cooker version for super busy people who want to spend as little as 10 minutes in the morning before leaving the house: Peeled and chop the vegetables, and rinsed the beans and lentils; then through everything into a slow cooker and turn on low for 8 hours.
When you return, you can make quinoa (red is a fun version) on the stovetop or in a rice cooker. Perhaps rinse and chop up some spinach and throw that in the slow cooker about 10 minutes before you sit down to eat.
Meatless Monday accomplished!
Recipe makes roughly five 2 cup servings
Nutrition Information per serving of curry with 1/4 cup quinoa:
14 g fat
41 g low glycemic carbohydrates
10 g fiber
10 g protein
And a good source of antioxidants, vitamins A, C, B as well as Calcium, Iron, Magnesium and Zinc to name a few!
* According to Dr. Audrey Kunin, a contributor to Dr. Oz's website, coconut milk is a great source of a compound called lauric acid which boosts immunity and fights infection. The only other major source is mother's milk. It also contains saturated fat, but in a different form than the kind that damages the cardiovascular system. These medium-chain fatty acids are thought to be good for the skin as well as a potent antioxidant!