Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 45 mL (3 tbsp) curry powder
- 420 mL (1 ½ cups + 3 tbsp) water, divided
- ½ yellow onion, cut in quarters
- 3 cloves garlic
- 1 stalk of celery
- 60 mL (¼ cup) diced green bell pepper
- 1 tomato, cut in half
- 5 mL (1 tsp) garam masala
- 2.5 mL (½ tsp) salt
- 1 can (540 mL/19 oz) no salt added chickpeas, drained and rinsed
- 500 mL (2 cups) cauliflower, cut in bite-sized pieces
- 250 mL (1 cup) frozen peas, thawed
Directions
In a small bowl, mix the curry powder with 45 mL (3 tbsp) water. Mix into a loose paste and set aside.
In a food processor, purée ¼ of the onion, the garlic, celery, green pepper, and ½ the tomato. It doesn’t have to be completely smooth, but should be well incorporated.
Dice remaining onion and other ½ tomato.
Lightly coat a large non-stick pan with cooking spray or oil and heat over medium-high heat. Add curry paste and cook, about 30 seconds.
Add in vegetable purée, diced onion and tomato to the pot. Lower the heat to medium and sauté for 10 minutes, stirring frequently.
Add 375 mL (1 ½ cups) of water, garam masala and salt to the pot and allow the mixture to simmer on medium-low covered for 10 minutes. Stir occasionally.
Increase the heat to medium-high and add in chickpeas and cauliflower. Cook until cauliflower reaches desired level of doneness. Add in peas at the very end just to warm them up.