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Whole Grain · Whole Food · Big Flavors

Spicy Veggie Bowl

Ingredients:

2     Tbs. Olive Oil
1/4    tsp. Brown Mustard Seed
1/8    tsp. Crushed Red Pepper

1/4   Cup Minced Onion
2     Tbs. Minced Ginger
2     Tbs. Minced Garlic

1     Red Pepper, medium dice
1     Yellow Pepper, medium dice
1     Carrot, sliced round
1     Eggplant, medium dice

Ingredients:

1    Can Lite Coconut Milk, 14 oz.
1/2 Cup Tomato Puree
1    Tbs. Gara Masala Spice Mix
3    Tbs. Lime Juice
1/4 tsp. Salt

1    Recipe
Mushrooms & Asparagus

1   Tbs. Agave Nectar
1   tsp. Soy Sauce

1    Recipe
Cilantro-Lime Rice



Place oil, mustard and pepper into a hot pan.

Cook and stir spices for about half a minute.

Add onion, garlic and ginger.

Cook and stir for another minute or so.



Add red and yellow peppers, carrot and eggplant to the pan.

Cook and stir for another minute or so.

Make sure all ingredients are mixed together well.


Add coconut milk, tomato puree, gara masala, lime and salt to the pan.

Mix ingredients well.

Cover pan and simmer vegetables for about five minutes.

Stir vegetables from time to time.




Cut asparagus into bite size pieces.

Remove the cover from the pan.

Add the mushrooms and asparagus.




Mix mushrooms and asparagus into the other vegetables.

Let mixture simmer, uncovered, for another few minutes.

Vegetables should be cooked soft and sauce will thicken.

Remove from heat and stir in agave and soy.

Serve with cilantro-lime rice.

Serving Size 1 Cup Veggies with 1 Cup Brown Rice
Servings Per Recipe 8
Calories 429
Calories from Fat 182
Total Fat 21g
Saturated Fat 11g
Trans Fat 0g
Cholesterol 0mg
Sodium 190mg
Total Carbohydrate 55g
Dietary Fiber 8g
Sugars 8g
Protein 9g

 
 
©2008-2016 David Schy. All rights reserved. This material may not be published, broadcast, rewritten or redistributed without permission.