West Indian Vegetable Curry

Becky Luigart-Stayner; Melanie J. Clarke

This vegetable curry dish is often served over rice or with coo-coo, the Caribbean rendition of soft polenta.  Calabaza, also called West Indian pumpkin, has a brilliant orange, firm, sweet flesh, much like acorn or butternut squash.

Yield: 7 servings (serving size: 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 105
  • Calories from fat: 21%
  • Fat: 2.5g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 1.5g
  • Polyunsaturated fat: 0.4g
  • Protein: 2.6g
  • Carbohydrate: 21.1g
  • Fiber: 5.7g
  • Cholesterol: 0.0mg
  • Iron: 1.4mg
  • Sodium: 465mg
  • Calcium: 64mg

Ingredients

  • 1 tablespoon olive oil
  • Cooking spray
  • 1 cup chopped yellow onion
  • 1 cup chopped red bell pepper
  • 1/4 cup chopped green onions
  • 1 tablespoon chopped fresh thyme
  • 1 1/2 teaspoons curry powder
  • 1 teaspoon kosher salt
  • 3 garlic cloves, minced
  • 2 cups organic vegetable broth (such as Swanson Certified Organic), divided
  • 1 1/3 cups (1/4-inch-thick) slices carrot
  • 1 habanero pepper
  • 3 cups cubed peeled calabaza or hubbard squash (about 1 pound)
  • 1 1/2 cups chopped plum tomato
  • 2 medium zucchini, halved lengthwise and sliced (about 3 cups)

Preparation

  1. Heat oil in a large Dutch oven coated with cooking spray over medium-high heat. Add yellow onion and next 6 ingredients (through garlic) to pan; sauté 5 minutes or until vegetables are tender. Add 1 cup broth, scraping pan to loosen browned bits. Add remaining 1 cup broth and carrot; sauté 5 minutes.
  2. Pierce habanero with a fork; add to pan. Stir in squash, tomato, and zucchini; bring to a boil. Reduce heat, and simmer 10 minutes. Discard habanero; simmer 15 minutes or until vegetables are tender.
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