If you don’t have a spice grinder for the curry paste, use a mortar and pestle. You can also place spices in a double zip lock bag and smash well with a hammer. Use whatever vegetables are in season. In spring try asparagus, peas and artichokes. For summer use tomato, zucchini, eggplant and summer squash. In fall, add butternut squash, Brussels sprouts and cauliflower. Extra curry paste can be frozen for up to 6 months.
Serves 4
For the curry paste
2 tablespoons whole coriander seeds
1 tablespoon whole cumin seeds
1 teaspoon whole mustard seeds
1/2 teaspoon whole poppy seeds
1/2 teaspoon whole black peppercorns
1 teaspoon ancho chili powder
1 teaspoon ground turmeric
2 cloves garlic, peeled and minced
2 teaspoons ginger, peeled and minced
2 tablespoons red or white wine vinegar
2 tablespoons canola oil
1/2 teaspoon salt
For the couscous and vegetables
1/2 cup whole wheat couscous
1 3/4 cups water, divided
1 teaspoon olive oil
3 cups roasted or sautéed vegetables
1 tablespoon curry paste (above)
1/2 cup garbanzo beans, low sodium
1/2 cup non fat Greek yogurt
1/4 cup cilantro, chopped
Salt and pepper
To make curry paste, heat a small skillet over medium high heat. Add coriander and cumin seeds; toast until fragrant, stirring often, about 5 minutes. Place coriander, cumin, mustard, poppy seeds and peppercorns in a spice mill and grind until fine. Pour into a small bowl and add chili powder, turmeric, garlic, ginger, vinegar, oil and salt. Mix well and set aside.
In a small bowl, mix together couscous, olive oil and a generous pinch of salt. Pour over 1 cup boiling water, cover and let steam 5 minutes. Remove cover and fluff with a fork.
Heat 1 tablespoon curry paste in a medium saucepan over medium high heat. Add vegetables, garbanzo beans and remaining 3/4 cups water. Cook until vegetables are just heated through, about 2 minutes. Remove from heat and mix in yogurt and cilantro. Taste and adjust seasoning if needed. Divide couscous among bowls and top with vegetable curry.
Nutritional information per serving:
Calories: 486; total fat: 15g; cholesterol: 0mg; sodium (not including additional seasoning): 664mg; carbohydrate: 56g; total dietary fiber: 10g; protein: 34g