SERVES 4 • PREP TIME: 8 MINUTES • COOK TIME: 25 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGAN
30 MINUTES OR LESS, ONE-POT
Green peas are part of the legume family, which is why they are such a great source of filling protein and fiber! They’re are also high in magnesium, potassium, and calcium, three heart-healthy nutrients. This easy-to-make curry bursts with aromatic flavor from garlic, spicy ginger, vibrant curry powder, and creamy oat milk that coats the cauliflower, tomato, and green peas. The curry powder adds both savory and sweet spices to give this dish a deep, yet bright, flavor. This meal pairs well over ½ cup of brown rice to soak up the juices.
1 shallot, chopped (about ¼ cup)
2 garlic cloves, minced
1 teaspoon grated ginger
1¼ cups unsweetened oat milk
1 tablespoon plus ½ teaspoon curry powder
½ teaspoon freshly ground black pepper
1 (15-ounce) can no-salt-added diced tomatoes
2 cups frozen green peas
1 head cauliflower, cut into 2-inch florets
1
.
In a large pot over medium heat, cook the shallot, garlic, and ginger for about 3 minutes until translucent and fragrant.
2
.
Add the oat milk, curry powder, and pepper to the pot and mix.
Then add the tomatoes, green peas, and cauliflower. Combine and coat the ingredients well.
3
.
Bring the pot to a boil, then cover and simmer on medium-low heat for 20 minutes, until the dish is fragrant and the cauliflower is tender. Serve the mixture over ½ cup of a whole grain or as is. This dish can also be stored in the refrigerator for up to 5 days, or in the freezer for up to 3 months.
FLAVOR TIP:
To balance the curry’s heat, add 1 tablespoon of lime juice and 1 teaspoon of lime zest.
Per serving:
Calories: 159, Total fat: 3g, Saturated fat: 1g, Cholesterol: 0mg, Sodium: 188mg, Potassium: 720mg, Magnesium: 47mg, Carbohydrates: 27g, Sugars: 10g, Fiber: 9g, Protein: 9g, Added sugar: 0g, Vitamin K: 33mcg