VEGAN: Three-Bean Curry

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* Exported from MasterCook *

 

Three-Bean Curry

 

Recipe By : The 20/30 Fat & Fiber Diet Plan, by Mirkin & Fox, page 124

Serving Size : 1 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Mirkin's 20/30 Fat & Fiber

Beans And Legumes Grains And Cereals

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 large onion -- chopped

1 red or green bell pepper -- chopped

1 cup bouillon

1 tablespoon mild curry powder

1 pinch cayenne pepper -- or to taste

28 ounces canned Italian plum tomatoes -- undrained, chopped

4 small red potatoes

cut into bite-size cubes

15 ounces canned chick peas -- drained

15 ounces canned kidney beans -- drained

15 ounces canned black beans -- drained

1/2 cup chopped dried apricots

2 small zucchini -- sliced

2 small yellow squash -- sliced

2 cups cooked kamut

OR other whole grains of your choice

 

Combine the onion, bell pepper and bouillon in a large pot. Bring to a

boil, reduce heat and simmer 8 to 10 minutes. Add the spices, tomatoes and

potatoes and cook, covered, about 15 minutes, or until the potatoes are

tender, stirring occasionally. Add the chick peas, beans, apricots,

zucchini and yellow squash and cook until the zucchini is crisp-tender but

still bright green, about 5 minutes. Serve over whole grains.

 

Yield: 10 to 12 servings, calories: 223, fat: 2g, fiber: 12g.

 

 

 

 

 

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