~ Curried Vegetable Pilaf ~

Curried Vegetable Pilaf

Ingredients:

1 Tbsp. extra virgin olive oil
1 red bell pepper, diced
2-3 cloves garlic, minced
1 Tbsp. curry powder (or more to taste)
1 tsp. chili powder, or to taste
1/2 tsp. cayenne pepper, or more to taste (optional)
1 can (15 oz.) can chick peas, rinsed and drained
1 small sweet potato, peeled and cut into 1/2-inch pieces
2 carrots, peeled, ends trimmed and thinly sliced
2 cups chopped spinach or chard, stems removed
1/3 cup raisins
2 Tbsp. prepared mango chutney (dice any large pieces of mango)
1/2 cup vegetable broth
1 cup cooked brown rice
Plain non-fat yogurt, for garnish (optional)
1/4 cup crushed peanuts, for garnish


How We Make It

In blender, puree chutney. Gradually add broth while
continuing to blend. Set aside.

Heat oil in heavy large saucepan over medium heat. Add bell
pepper and garlic and sauté 3 minutes.
Add curry and chili powders.
Stir 1 minute.
Add chickpeas, potato, carrots, greens
and raisins.
Stir in chutney and broth. Bring to
boil.
Reduce heat to low, cover and simmer until vegetables are
tender, about 10 minutes.
Add rice and cook, uncovered, for 5 minutes, stirring often.
Mound pilaf in large bowl.
Serve garnished with a spoonful of yogurt and
peanuts, if desired.

Makes 4.5 cups, or 4 servings.

Per serving: 323 calories, 5 g total fat (less than 1 g saturated fat),
62 g carbohydrates, 9 g protein, 10 g dietary fiber, 436 mg
sodium.