Pumpkin Chickpea Curry

Adapted from http://www.saveur.com/article/Recipes/Pumpkin-Chickpea-Curry

INGREDIENTS

¼ cup canola oil
6 cloves garlic, finely chopped
2 medium carrots, finely chopped
2 stalks celery, finely chopped
1 Tbsp ginger, or to taste
1 large yellow onion, finely chopped
1 medium tomato, cored and finely chopped
2 bay leaves
1½ tsp. ground coriander
1 tsp. ground cinnamon
1 tsp. ground cumin
2 tsp. garam masala
½ tsp. ground turmeric
2 (15 oz.) cans chickpeas, drained
1 (29 oz.) can pumpkin puree
6+ cups vegetable stock
1 large russet potato, diced
1 small head cauliflower, broken into medium-size florets
chopped cashews, for garnish

INSTRUCTIONS

Heat oil in an 8 quart saucepan over medium high heat.

Add garlic, carrot, celery, ginger and onion and cook until soft and golden, 15 minutes.

Add tomato, bay leaves, coriander, cinnamon, cumin, garam masala, and turmeric and cook until fragrant, 2 minutes.

Add chickpeas, pumpkin and stock and bring to a boil.

Reduce heat to medium, add potato and cauliflower, cover and cook until vegetables are tender, about 1 hour. Remove bay leaves. Serve garnished with chopped cashews.

Luscious Vegetable Curry

Ingredients
3 tablespoons olive oil
One onion diced
One green bell pepper seeded cored and diced 1/4 inch
1 tablespoon minced garlic
2 tablespoons curry powder
2 cups chopped canned Italian tomatoes, drained
2 cups chicken broth or vegetable broth
3 tablespoons mango chutney
4 carrots halved lengthwise and cut into 1 inch pieces
2 Idaho potatoes, 8 ounces each, peeled and diced one half inch
One cauliflower trimmed and cut into small florets
2 tablespoons honey
One cinnamon stick
One can chickpeas rinsed and drained
3 tablespoons currants
Salt and pepper to taste
Quarter cup chopped fresh flat leaf parsley for garnish
Cooked white rice

Directions
1. Heat the olive oil in a large heavy pot over low heat; add the onion, bell pepper, and garlic; cook, stirring occasionally, until soft and translucent - about 10 minutes.
2. Sprinkle with the curry powder and cook, stirring, for the flavor to mellow. about one minute.
3. Add the chopped tomatoes, broth, chutney, carrots, potatoes, cauliflower, honey, and cinnamon stick. Bring to a boil, reduce heat to a simmer and cook, uncovered, until the vegetables are tender, about 20 minutes.
4. Stir the chickpeas, currants, salt, and pepper, then cook for five minutes longer.
5. Just before serving, remove the cinnamon stick and stir in parsley. Serve in shallow bowls over rice.

Serves eight. Per serving, without the rice: 290 cal, 49 g carbohydrate, 9 g protein, 8 g fat, no cholesterol.

Thai Vegetable Curry

Adapted from Moosewood Lowfat Recipes

Note: very good as leftovers, once the flavors have blended and vegetables have softened.

Ingredients:
1 c chopped onions
1 Tbsp canola oil
2 c diced eggplant (1" cubes)
2 c diced sweet potatoes (1" cubes)
3 Tbsp Thai curry paste
1 1/2 c unsweetened pineapple juice
1/2 c water
1/2 tsp salt
2 c small cauliflower florets
1 c cut green beans (1 1/2" pieces)
1 c chopped red bell peppers
1 tomato, diced
3 Tbsp fresh lemon or lime juice (or combo)
2 Tbsp chopped fresh cilantro or basil
2 Tbsp peanut butter (creamy or chunky) or peanuts (optional)

Directions:
In a covered soup pot, saute the onions in the oil for about 5 minutes.
Stir in the eggplant, sweet potatoes, curry paste, pineapple juice, water, and salt.
Bring to a boil, then reduce the heat and simmer for 5 minutes.
Add the cauliflower and green beans and cook for another 5 minutes.
Stir in the peppers, tomatoes, lime/lemon juice, and cilantro/basil. Simmer until the vegetables are tender, about 10-15 minutes.

Serve on rice (white, jasmine, brown -- to taste).

Nutrition value (per 8 oz serving of stew, not including peanut/peanut butter or rice):
136 calories, 1.7 g protein, 2.3 g fat, 3.7 g dietary fiber

Red, Black, and Gold Chili

We happened to have a bag of bulghur wheat and needed to find some recipes for it. This one was surprisingly tasty; the whole family likes it. (Not that we need yet another chili recipe, but this is definitely different from our others. The bulghur adds a nice nutty flavor and chewiness that makes it almost taste like a meat chili.)

Adapted from Moosewood Cooks at Home

Ingredients:
1/2 c bulghur wheat
1/2 c hot water
3 15-oz cans diced tomatoes (undrained)
~~~
1 Tbsp olive oil
3 c chopped onions
3 garlic cloves, minced
2 tsp chili powder
2 tsp ground cumin
1/4 tsp cayenne
1/2 tsp salt
~~
2 red bell peppers (or green, if you want to add another color to the chili)
2 c canned (drained) or frozen cut corn
14 oz can black beans, drained/rinsed
14 oz can red kidney beans, drained/rinsed

Directions:
1. Place the bulghur, hot water, and 1 c juice from the canned tomatoes in a small saucepan. Cover and bring to a boil, then reduce heat and simmer gently (stir occasionally to prevent burning)
2. In a large saucepan, heat oil and saute the onions, garlic, cumin, chili powder, cayenne, and salt. When the onions are soft, add the bell peppers and saute for 5 minutes. Add the canned tomatoes, corn, and beans, and heat thoroughly on low heat.
3. When bulghur is cooked but still chewy, add to the saucepan and stir well. Cover saucepan and simmer 10+ minutes until desired texture.

Serve plain or topped with grated cheese and fresh cilantro (Monterey Jack or "Mexican 4-cheese mix" are good options).

Harvest Lamb Stew

Adapted from BHG Fast-Fix One-Dish Meals

Serves 4

Ingredients:
1 lb boneless lamb shoulder
2 c cubed, peeled sweet potatoes
1 med parsnip and 1 med carrot, peeled and cut into 1/2" pieces (2 c total)
2 small cooking apples, cored and cut into 1/2" slices
1/2 c chopped onion
3/4 tsp dried thyme, crushed
1/2 tsp dried rosemary, crushed
1/2 tsp salt
1/4 tsp ground black pepper
1 c apple juice or apple cider
1 c chicken or vegetable broth

Directions:
1. Trim fat from lamb; cut lamb into 1" cubes
2. in a 4 quart slow cooker, layer lamb through onion, sprinkle with spices, and pour cider and broth over all.
3. Cover and cook on low-heat setting for 7-8 hours or high-heat for 3 1/2-4 hours.

Nutritional info:
336 cal
8 g fat
7 g fiber

Moroccan Lamb Stew

Adapted from BHG Fast-Fix One-Dish Meals

Ingredients:
2 lb lean boneless lamb
3 large carrots, cut into 1" pieces
2 large onions, cut into wedges
3 medium tomatoes (Roma works best), chopped
2 tsp cumin
1/2 tsp ground turmeric
1/4 tsp crushed red pepper flakes
2 c chicken broth
1 c dry couscous
1/4 c currants, raisins, or golden raisins

Directions:
1. Trim fat from meat, cut lamb into 3/4" cubes.
2. In a 4 quart slow cooker, combine lamb through spices, and pour broth over all ingredients
3. Cover and cook on low for 9-10 hours or high for 4-5 hours
4. In a separate pot, boil 1 c water and 1 c lamb juices; stir in couscous and dried fruit and remove from heat. Stir after 5-7 minutes to fluff couscous, and serve (on plates or in bowls) with lamb.

Spicy Chicken and Pumpkin Stew

From Cooking Light

Yield: 10 servings (serving size: 1 cup stew and 1/2 cup rice)

Ingredients:
1 1/2 pounds skinless, boneless chicken breasts, cut into bite-size pieces
1/2 tsp salt
1/4 tsp black pepper
1 Tbsp olive oil, divided
4 cups sliced onion
1 cup chopped red bell pepper
1 Tbsp minced peeled fresh ginger (or 1 t ground dried ginger)
1 Tbsp minced seeded jalapeno pepper (or 1/4 tsp pepper flakes)
2 tsp curry powder
dash of allspice
4 garlic cloves, minced
6 cups cubed peeled fresh pumpkin or other winter squash (such as acorn)
1 cup water
1 (14-ounce) can light coconut milk
1/4 cup chopped cilantro
5 cups hot cooked long-grain rice

Preparation:
1. Sprinkle chicken with salt and black pepper. Heat 1 tsp oil in a Dutch oven over medium heat. Add half of the chicken, and sauté for 8 minutes or until browned. Remove the chicken from pan. Repeat procedure with 1 tsp oil and remaining chicken; set aside.

2. Heat 1 tsp oil over medium-high heat. Add onion and next 5 ingredients (onion through garlic); sauté for 2 minutes.

3. Stir in pumpkin, water, and coconut milk; bring to a boil. Reduce heat, and simmer 30 minutes or until pumpkin is tender.

4. Return chicken to pan; cook 10 minutes or until heated. Stir in cilantro; serve over rice.

Nutritional Information
Calories: 267 (16% from fat)
Fat: 4.7g (sat 2.4g,mono 1.4g,poly 0.4g)
Protein: 19.3g
Fiber: 2.6g

Couscous Vegetable Medley

From eDiets (makes 6 servings)

Ingredients:
3/4 c vegetable broth
1 medium-large onion
4-5 carrots
15 oz can diced tomatoes
1/4 tsp cayenne pepper
1/2 tsp nutmeg
1 tsp cinnamon
2 tsp cumin
1 lb 13 oz can chickpeas (garbanzo beans), rinsed and drained
3 fresh medium zucchini
3 bell pepper
1/2 c raisins
3/4 c couscous
1 1/2 c chicken or vegetable broth



Directions:

Rinse and drain the chickpeas, set aside. Rinse and chop zucchini, bell pepper, onion, and carrot into bite-sized pieces, set aside. Place the onions and carrots in a pot with the canned tomatoes and the vegetable broth. Bring to a boil, reduce heat, cover and simmer on medium heat for about 15 minutes, or until vegetables are tender. Add chickpeas, zucchini, bell pepper, raisins and spices; continue to simmer, covered, for another 5 minutes. In a smaller saucepan, bring 1 1/2 c broth to a boil. Stir in couscous, remove from heat, cover and allow to stand for about 5 minutes. Serve couscous topped with vegetables.

Vegetable Chili

Adapted from New Basics Cookbook

Ingredients

1 T olive oil
2 zucchini, cut into 1/2 inch dice
2 onions, cut into 1/2 inch dice
4 cloves garlic, finely chopped (or 2 spoons of pre-chopped garlic)
2 large red bell peppers, cored and cut into 1/4 inch dice
1 can (35 oz.) Italian plum tomatoes, with their juice (whole; chopped is OK too)
1 1/2 lbs ripe plum tomatoes, cut into 1-inch dice
2 T chili powder (or less, to taste; start with 1 T and work your way up)
1 T ground cumin
1 T dried basil
1 T dried oregano
2 t ground black pepper
1 t salt
1 t fennel seeds
1/2 cup chopped fresh Italian (flat leaf) parsley
1 C canned dark red kidney beans, drained
2 T lemon juice

Optional toppings:
Sour cream, cheddar or Monterey jack cheese, scallions, croutons

Directions:
1. Spray large (nonstick) skillet with Pam (or other cooking spray); place over medium heat and then add zucchini. Sauté until just tender, 5-7 minutes (may take longer). Transfer zucchini to large pot.
2. Place oil in skillet and sauté the onions, garlic, and bell peppers until just wilted, about 10 minutes. Transfer mixture to the large pot.
3. Place pot over low heat. Add canned tomatoes and juice, fresh tomatoes, all the spices, and the parsley. Cook, uncovered, stirring often, for about 30 minutes.
4. Add kidney beans and lemon juice; cook for another 15 minutes (or longer, to desired softness). Stir well, and adjust seasonings to taste.
5. Serve with bowls of optional toppings.

Makes four servings of 250 calories each, not including optional toppings.