Healthy Living: Moroccan Vegetable Curry

Dietitians of Canada Cook! is a new cookbook developed by Canada’s national professional association for dietitians. It contains 275 recipes, collected from across Canada and using a variety of nutritious ingredients readily available in our country. The introduction provides information about the food groups and the nutrients provided in each, as well as advice about shopping, equipping your kitchen, involving the family in meal preparation, keeping costs down, local and organic foods and much more. The recipes are grouped into twelve chapters: Breakfast and Brunch; Lunches; Snacks, Dips and Appetizers; Soups; Salads; Chicken, Turkey and Duck; Beef, Pork, Lamb and Game; Fish and Seafood; Vegetarian Main Courses; Side Dishes; Muffins and Quick Breads; Desserts. Each recipe includes a “Nutrients per serving” sidebar, preparation and serving tips, and variations. Because of its focus on good nutrition and on foods commonly eaten in Canada, this could make a great gift for children and grandchildren setting up their own first kitchens and starting to cook for themselves.

Moroccan Vegetable Curry

Jennifer Miller, Dietitian, Saskatchewan

• 2 tbsp/30 mL canola oil
• 11⁄2 cups/375 mL chopped onions
• 4 cloves garlic, minced
• 2 tbsp/30 mL curry powder
• 2 tsp/10 mL ground cinnamon
• 1 tsp/5 mL ground turmeric
• 1 tsp/5 mL cayenne pepper
• 1⁄2 cup/125 mL vegetable broth or water (approx.)
• 1 eggplant, peeled and cut into 3⁄4-inch (2 cm) cubes (6 to 8 cups/1.5 to 2 L)
• 2 cups/500 mL cubed peeled sweet potatoes (1⁄2-inch/1 cm cubes)
• 2 cups/500 mL chopped carrots
• 11⁄2 cups/375 mL chopped yellow bell peppers
• 11⁄2 cups/375 mL chopped red bell peppers 1 can (19 oz/ 540 mL) chickpeas, drained and rinsed
• 2 cups/500 mL diced zucchini
• 1⁄4 cup/60 mL raisins
• 1 cup/250 mL unsweetened orange juice package
• 10 oz/300 g frozen chopped spinach, thawed and drained
• 2 cups/500 mL couscous
• 2 cups/500 mL boiling water
• 1⁄4 cup/60 mL sliced almonds
• grated zest and juice of 1⁄2 lemon

1. In a large Dutch oven, heat oil over medium heat. Sauté onions for 3 to 4 minutes or until softened. Add garlic, curry powder, cinnamon, turmeric and cayenne; sauté for 1 minute or until spices are fragrant.

2. Add broth and deglaze the pan, scraping up any brown bits. Add eggplant, sweet potatoes, carrots, yellow peppers and red peppers; sauté for 5 minutes. If vegetables begin to stick to the pan, add more broth.

Excerpted from Dietitians of Canada, COOK! by Mary Sue Waisman © 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

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This article is from Canadian Teacher Magazine’s Nov/Dec 2011 issue.