Here’s an easy vegetarian dish filled with vibrant flavors, from a blend of curry powder, cumin, turmeric and ginger. To simplify the preparation, I use frozen okra which comes pre-sliced. You can add it to the skillet right from the freezer.

This is a quick and easy recipe that makes a delicious meal without sacrificing taste.

HELPFUL HINTS:

Fresh okra can be used instead of frozen. Add a few more minutes cooking time.

Any type of bell pepper can be used.

Four crushed garlic cloves can be used instead of minced garlic.

COUNTDOWN:

Make rice and divide between 2 dinner plates.

Make curry and serve on the rice.

SHOPPING LIST:

To buy: 1 red bell pepper, 1 green bell pepper, 1-piece fresh ginger, 1 jar minced garlic, 1 small bottle ground turmeric, 1 small bottle ground cumin, 1 small bottle curry powder, 1 container sliced mushrooms, 1 small package unsalted cashews, 1 bag frozen okra, 1 carton reduced sodium vegetable broth and 1 package microwaveable brown rice.

Staples: olive oil, onion, flour, salt and black peppercorns.

Curried Vegetables

Recipe by Linda Gassenheimer

1/2 tablespoon olive oil

1 cup sliced onion

1 cup green bell pepper cut into 1-inch pieces

1 cup red bell pepper cut into 1-inch pieces

1 tablespoon flour

1/2 cup water

2 tablespoons chopped fresh ginger

2 teaspoons minced garlic

1 teaspoon ground turmeric

1 teaspoon ground cumin

1 tablespoon mild curry powder

2 cups sliced mushrooms

1/2 cup cashews

3 cups frozen or fresh okra, cut into 1/2-inch slices

1 cup vegetable broth

Heat oil in a large nonstick skillet over medium-high heat. Add onion and green and red bell peppers and saute for 2 to 3 minutes. Add the flour and mix until the flour is mostly absorbed. Add the water to a small bowl and mix in the ginger, garlic, turmeric, cumin and curry powder. Pour the water into the saute pan and cook until the sauce thickens, 30 to 40 seconds. Add the okra, mushrooms and vegetable broth. Stir well and add salt and pepper to taste. Bring the sauce to a simmer, cover the skillet with a lid and cook for about 5 to 6 minutes. Sitr in the cashews. Divide in half and serve over the rice.

Yield 2 servings.

Per serving: 394 calories (48 percent from fat), 20.9 g fat (3.9 g saturated, 11.5 g monounsaturated), no cholesterol, 14.4 g protein, 47.0 g carbohydrates, 11.8 g fiber, 93 mg sodium.

Microwaveable Brown Rice

Recipe by Linda Gassenheimer

1 package microwaveable brown rice to make 1 1/2-cups cooked rice

2 teaspoons olive oil

Salt and freshly ground black pepper

Cook rice according to package instructions. Measure 1 1/2-cups and set aside the remaining rice for another dinner. Add the olive oil, salt and pepper to taste. Divide between 2 dinner plates.

Yield 2 servings.

Per serving: 226 calories (24 percent from fat), 6.0 g fat (1.0 g saturated, 2.7 g monounsaturated), no cholesterol, 4.2 g protein, 38.8 g carbohydrates, 2.4 g fiber, 6 mg sodium.

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