Curried Cauliflower with Chickpeas

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Curried Cauliflower with Chickpeas

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

Nutrition Facts

Curried Cauliflower with Chickpeas

CaloriesCalories

224 Per Serving

ProteinProtein

11g Per Serving

FiberFiber

11g Per Serving
×
Calories 224
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.0 g
Cholesterol 0 mg
Sodium 211 mg
Total Carbohydrate 37 g
Dietary Fiber 11 g
Sugars 10 g
Protein 11 g

Dietary Exchanges
1 1/2 starch, 3 vegetable, 1/2 lean meat

Ingredients

Servings  4   Serving Size   1 1/2 C

  • 3 cups water
  • 3/4 cup dried chickpeas, sorted for stones and shriveled peas, rinsed, and drained
  • 2 teaspoons canola or corn oil
  • 1 medium onion (chopped)
  • 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 teaspoon salt
  • 2 tablespoons minced, fresh cilantro (optional)

Directions

Tip: Click on step to mark as complete.

  1. In the pressure cooker, stir together the water and chickpeas. Secure the lid. 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 colander.
  2. Heat the oil in the pressure cooker on sauté. Cook the onion for 3 minutes, or until soft, stirring frequently. Add the bell pepper. Cook for 3 minutes, or until tender. Stir in the gingerroot and garlic. Cook for 30 seconds, stirring frequently. Turn off the pressure cooker.
  3. Stir in the broth, cauliflower, curry powder, and salt. Stir in the chickpeas. Secure the lid. Cook on high pressure for 3 minutes. Quickly release the pressure.
  4. Serve sprinkled with the cilantro.

Cooking Tip: Curry powder is an integral part of this dish and the actual flavor and heat level vary with the brand. If the brand you’re using is labeled “Madras,” it’s hotter than regular curry powder. Once you make this dish, you’ll know if you prefer to increase or decrease the amount of curry powder.

This recipe is reprinted with permission from American Heart Association Instant & Healthy. Copyright © 2018 by the American Heart Association. Photograph ©2018 by Lauren Volo. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

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

Nutrition Facts

Curried Cauliflower with Chickpeas

CaloriesCalories

224 Per Serving

ProteinProtein

11g Per Serving

FiberFiber

11g Per Serving
×
Calories 224
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.0 g
Cholesterol 0 mg
Sodium 211 mg
Total Carbohydrate 37 g
Dietary Fiber 11 g
Sugars 10 g
Protein 11 g

Dietary Exchanges
1 1/2 starch, 3 vegetable, 1/2 lean meat

Ingredients

Servings  4   Serving Size   1 1/2 C

  • 3 cups water
  • 3/4 cup dried chickpeas, sorted for stones and shriveled peas, rinsed, and drained
  • 2 teaspoons canola or corn oil
  • 1 medium onion (chopped)
  • 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 teaspoon salt
  • 2 tablespoons minced, fresh cilantro (optional)

Directions

Tip: Click on step to mark as complete.

  1. In the pressure cooker, stir together the water and chickpeas. Secure the lid. 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 colander.
  2. Heat the oil in the pressure cooker on sauté. Cook the onion for 3 minutes, or until soft, stirring frequently. Add the bell pepper. Cook for 3 minutes, or until tender. Stir in the gingerroot and garlic. Cook for 30 seconds, stirring frequently. Turn off the pressure cooker.
  3. Stir in the broth, cauliflower, curry powder, and salt. Stir in the chickpeas. Secure the lid. Cook on high pressure for 3 minutes. Quickly release the pressure.
  4. Serve sprinkled with the cilantro.

Cooking Tip: Curry powder is an integral part of this dish and the actual flavor and heat level vary with the brand. If the brand you’re using is labeled “Madras,” it’s hotter than regular curry powder. Once you make this dish, you’ll know if you prefer to increase or decrease the amount of curry powder.

Instant & Healthy: 100 Low-Fuss, High-Flavor Recipes for Your Pressure Cooker, Multicooker & Instant Pot®

Instant & Healthy: 100 Low-Fuss, High-Flavor Recipes for Your Pressure Cooker, Multicooker & Instant Pot®

The American Heart Association offers the ultimate guide to using your Instant Pot®, pressure cooker, or multicooker to support a healthy diet.With full-color photographs as well as easy-to-follow recipes, you'll enjoy a range of delicious, hearty meals as well as snacks, desserts, and more. Photography ©2018 by Lauren Volo.

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This recipe is reprinted with permission from American Heart Association Instant & Healthy. Copyright © 2018 by the American Heart Association. Photograph ©2018 by Lauren Volo. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.