Tuesday, March 07, 2006
Point Count: Indian Cauliflower & Kidney Bean Stew
Slightly modified from "Fresh From the Vegetarial Slow Cooker", by Robin Robertson
1 large yellow onion, cut into pieces - 0 pt.
2 garlic cloves, sliced - 0 pt.
2 TB peeled & minced ginger - 0 pt.
1 jalapeno, seeded (optional) - 0 pt.
1 TB olive oil - 3 pt.
1/2 tsp dry mustard - 0 pt.
1/2 tsp ground fennel seeds - 0 pt.
1/2 tsp ground cardamom - 0 pt.
1/2 tsp ground allspice - 0 pt.
1/4 tsp ground cumin - 0 pt.
1/4 tsp turmeric - 0 pt.
1/4 tsp cayenne pepper - 0 pt.
2 large yukon gold potatoes, peeled and diced - 6 pt.
1/2 head cauliflower, cut into small florets - 0 pt.
1 15 oz. can red kidney beans, drained and rinsed - 3.5 pt.
1 14 oz. can diced tomatoes, drained - 0 pt.
2 cups stock - 0 pt.
salt & pepper - 0 pt.
1 cup coconut milk (unsweetened) - 12 pt. (next time I will use low fat, but I want to get rid of what we already have first)
In a food processor, place the onion, garlic, ginger, and jalapeno if using and process until smooth.
Place the oil in the crock pot turned on High. Add the onion puree and spices; stir and cover. Let cook on high for 5 minutes.
Stir the potatoes, cauliflower, beans, tomatoes, and stock into the cooker. Season with salt & pepper, cover, and cook on low for 6 hours.
When the vegetables are tender, add the coconut milk and cook uncovered 10 to 15 minutes to incorporate the flavors.
24.5 points total, so a bit over 6 points each for four servings. Not bad! Will report back on whether this is tasty or not.
1 large yellow onion, cut into pieces - 0 pt.
2 garlic cloves, sliced - 0 pt.
2 TB peeled & minced ginger - 0 pt.
1 jalapeno, seeded (optional) - 0 pt.
1 TB olive oil - 3 pt.
1/2 tsp dry mustard - 0 pt.
1/2 tsp ground fennel seeds - 0 pt.
1/2 tsp ground cardamom - 0 pt.
1/2 tsp ground allspice - 0 pt.
1/4 tsp ground cumin - 0 pt.
1/4 tsp turmeric - 0 pt.
1/4 tsp cayenne pepper - 0 pt.
2 large yukon gold potatoes, peeled and diced - 6 pt.
1/2 head cauliflower, cut into small florets - 0 pt.
1 15 oz. can red kidney beans, drained and rinsed - 3.5 pt.
1 14 oz. can diced tomatoes, drained - 0 pt.
2 cups stock - 0 pt.
salt & pepper - 0 pt.
1 cup coconut milk (unsweetened) - 12 pt. (next time I will use low fat, but I want to get rid of what we already have first)
In a food processor, place the onion, garlic, ginger, and jalapeno if using and process until smooth.
Place the oil in the crock pot turned on High. Add the onion puree and spices; stir and cover. Let cook on high for 5 minutes.
Stir the potatoes, cauliflower, beans, tomatoes, and stock into the cooker. Season with salt & pepper, cover, and cook on low for 6 hours.
When the vegetables are tender, add the coconut milk and cook uncovered 10 to 15 minutes to incorporate the flavors.
24.5 points total, so a bit over 6 points each for four servings. Not bad! Will report back on whether this is tasty or not.
