Vegetable Curry over Rice (09.30.15)

Posted at 12:44 PM, Sep 30, 2015
and last updated 2015-09-30 14:44:18-04
  • 2 cups whole grain rice
  • 1 tablespoon olive oil
  • 1 cup small broccoli florets
  • 1 cup small cauliflower florets
  • 1/4 cup onion, thinly sliced, any kind
  • 2 teaspoons curry powder
  • 1/2 cup low sodium vegetable broth
  • 1 (15-ounce) can no-salt-added chickpeas, rinsed and drained
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 2 tablespoons fresh cilantro or parsley, diced
  • 1/2 cup plain, non-fat yogurt or non-fat sour cream
  • No Salt Seasoning and Pepper

Cook rice according to package directions.
Heat olive oil in a large nonstick skillet over medium-high heat. Add broccoli, cauliflower, onion, curry powder, no salt seasoning and pepper; cook 1 minute, stirring mixture constantly. Add broth, chickpeas and tomatoes; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender, stirring occasionally. Serve over rice. Sprinkle with cilantro and top with a dollop of the yogurt or sour cream.