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Curried Cauliflower with Chickpeas

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Curried Cauliflower with Chickpeas

The vegetables 和 legumes in this dish are bathed in a curry-flavored broth.

成分

份   4   服务规模   1 1/2 C

  • 3杯水
  • 3/4 cup dried chickpeas, sorted for stones 和 shriveled peas, rinsed, 和 drained
  • 2 teaspoons canola or corn oil
  • 1个中等大小的洋葱(切碎)
  • 1 medium red bell pepper (chopped)
  • 2 tablespoons minced, peeled gingerroot
  • 3 medium garlic cloves (minced)
  • 1 1/2 cups fat-free, low-sodium vegetable broth
  • 1 medium head of cauliflower, cut into bite-size florets
  • 2 tablespoons curry powder
  • 1/4茶匙盐
  • 2 tablespoons minced, fresh cilantro (optional)

方向

Tip: Click on step to mark as complete.

  1. In the pressure cooker, stir together the water 和 chickpeas. 盖好盖子. Cook on high pressure for 45 minutes. Release the pressure naturally for 15 minutes, then quickly release the remaining pressure. Drain the chickpeas in a col和er.
  2. Heat the oil in the pressure cooker on sauté. Cook the onion for 3 minutes, or until soft, stirring frequently. 加入甜椒. Cook for 3 minutes, or until tender. Stir in the gingerroot 和 garlic. Cook for 30 seconds, stirring frequently. Turn off the pressure cooker.
  3. Stir in the broth, cauliflower, curry powder, 和 salt. 加入鹰嘴豆. 盖好盖子. Cook on high pressure for 3 minutes. Quickly release the pressure.
  4. Serve sprinkled with the cilantro.

烹饪小技巧: Curry powder is an integral part of this dish 和 the actual flavor 和 heat level vary with the br和. If the br和 you’re using is labeled “Madras,” it’s hotter than regular curry powder. 一旦你做了这道菜, you’ll know if you prefer to increase or decrease the amount of curry powder.

营养成分

Curried Cauliflower with Chickpeas
卡路里卡路里
224 /份
蛋白质蛋白质
每份11克
纤维纤维
每份11克

营养成分

卡路里 224
总脂肪 5.5 g
饱和脂肪 0.5 g
反式脂肪 0.0 g
多不饱和脂肪 1.5 g
不饱和脂肪 2.0 g
胆固醇 0 mg
钠 211 mg
总碳水化合物 37 g
膳食纤维 11 g
糖 10 g
蛋白质 11 g

饮食交流
1 1/2 starch, 3 vegetable, 1/2 lean meat

This recipe is reprinted with permission from 美国心脏协会 Instant & 健康的. 版权 © 2018 by the 美国心脏协会. Photograph ©2018 by Lauren Volo. Published by Harmony Books, an imprint of Penguin R和om House LLC. Available from booksellers 到处都是.
The vegetables 和 legumes in this dish are bathed in a curry-flavored broth.

营养成分

Curried Cauliflower with Chickpeas
卡路里卡路里
224 /份
蛋白质蛋白质
每份11克
纤维纤维
每份11克
×
卡路里 224
总脂肪 5.5 g
饱和脂肪 0.5 g
反式脂肪 0.0 g
多不饱和脂肪 1.5 g
不饱和脂肪 2.0 g
胆固醇 0 mg
钠 211 mg
总碳水化合物 37 g
膳食纤维 11 g
糖 10 g
蛋白质 11 g

饮食交流
1 1/2 starch, 3 vegetable, 1/2 lean meat

成分

份   4   服务规模   1 1/2 C

  • 3杯水
  • 3/4 cup dried chickpeas, sorted for stones 和 shriveled peas, rinsed, 和 drained
  • 2 teaspoons canola or corn oil
  • 1个中等大小的洋葱(切碎)
  • 1 medium red bell pepper (chopped)
  • 2 tablespoons minced, peeled gingerroot
  • 3 medium garlic cloves (minced)
  • 1 1/2 cups fat-free, low-sodium vegetable broth
  • 1 medium head of cauliflower, cut into bite-size florets
  • 2 tablespoons curry powder
  • 1/4茶匙盐
  • 2 tablespoons minced, fresh cilantro (optional)

方向

Tip: Click on step to mark as complete.

  1. In the pressure cooker, stir together the water 和 chickpeas. 盖好盖子. Cook on high pressure for 45 minutes. Release the pressure naturally for 15 minutes, then quickly release the remaining pressure. Drain the chickpeas in a col和er.
  2. Heat the oil in the pressure cooker on sauté. Cook the onion for 3 minutes, or until soft, stirring frequently. 加入甜椒. Cook for 3 minutes, or until tender. Stir in the gingerroot 和 garlic. Cook for 30 seconds, stirring frequently. Turn off the pressure cooker.
  3. Stir in the broth, cauliflower, curry powder, 和 salt. 加入鹰嘴豆. 盖好盖子. Cook on high pressure for 3 minutes. Quickly release the pressure.
  4. Serve sprinkled with the cilantro.

烹饪小技巧: Curry powder is an integral part of this dish 和 the actual flavor 和 heat level vary with the br和. If the br和 you’re using is labeled “Madras,” it’s hotter than regular curry powder. 一旦你做了这道菜, you’ll know if you prefer to increase or decrease the amount of curry powder.
This recipe is reprinted with permission from 美国心脏协会 Instant & 健康的. 版权 © 2018 by the 美国心脏协会. Photograph ©2018 by Lauren Volo. Published by Harmony Books, an imprint of Penguin R和om House LLC. Available from booksellers 到处都是.

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