Curried Vegetables

This easy vegetable curry is filled with vibrant colors.

Curried Vegetables. Linda Gassenheimer/TNS

By Linda Gassenheimer From Tribune News Service

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

Serves 2

• 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.

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

Serves 2

• 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.

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.

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at [email protected]. Copyright 2025 Tribune Content Agency, LLC

Dear Readers: We would love to hear from you. What topics would you like to read about? Please send your feedback and tips to [email protected].