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Information

Course: main course
Total time: under 30 minutes
Skill level: Easy
Cost: Moderate
Yield:  4 to 6 Servings
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Notes

If you’re looking for a healthy, flavorful meal for family and friends, serve this dish over hot fluffy jasmine or basmati rice.

Ingredients

  • 2 tsp (10 ml) vegetable oil 
  • 1 sweet onion (such as Vidalia), coarsely chopped 
  • 1 red bell pepper, cut into 1- by 1/2-inch (2.5 by 1 cm) strips 
  • 2 tsp (10 ml) curry powder 
  • ½ tsp (2 ml) ground ginger 
  • 2 cups (500 ml) broccoli florets 
  • 2 cups (500 ml) cauliflower florets 
  • 1 cup (250 ml) vegetable stock 
  • 2 or 3 carrots, cut into 1/4-inch (0.5 cm) thick slices (1 cup/250 ml) 
  • 1 can (14 to 19 oz/398 to 540 ml) chickpeas, drained and rinsed, or 1 cup (250 ml) dried chickpeas, soaked, cooked and drained (see Legumes) 
  • 10 oz (300g) firm tofu, cubed (1 inch/2.5 cm) or fried bean curd (see Tips) 
  • ½ cup (125 ml) vanilla-flavor soy milk 
  • 3 tbsp (45 ml) unsweetened shredded coconut 
  • 2 tsp (10 ml) granulated natural cane sugar
  • Salt and freshly ground black pepper 

Directions

1. In a large nonstick skillet, heat oil over medium heat for 30 seconds. Add onion and cook, stirring, for 3 minutes or until softened. Add red pepper, curry powder and ginger and cook, stirring, for 1 minute. Add broccoli, cauliflower, vegetable stock and carrots and cook, stirring, for 4 to 5 minutes or until heated through. Reduce heat to low, cover and simmer for 10 minutes or until vegetables are soft.

2. Stir in chickpeas and tofu. Increase heat to medium and cook until the mixture begins to bubble. Reduce heat to low, cover and simmer for 10 minutes or until flavors are blended.

3. Stir in soy milk, coconut, sugar and salt and pepper to taste. Simmer, uncovered, for 5 minutes.

Variations:

For a slightly deeper flavor, add 1/2 tsp (2 mL) turmeric along with the ginger. If you like a bit of heat, add 3 or 4 drops of hot sesame oil.

Sprinkle the tops of each portion with 2 tbsp (25 mL) finely chopped peanuts.

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Nutritional Information

Nutrients per serving

Nutritional information is based on 6 servings and 1/8 teaspoon added salt per serving.

279kcal (14%)
420mg (42%)
77mg (128%)
214mcg RAE (7%)
698mg
84mg
16g
8g
8g
37g
0mg (0%)
768mg (32%)
2g (9%)
9g (14%)
4mg (20%)