Mandalay Curry

From Myanmar (Burma), this tasty veggie curry can be made with imitation 'chicken' or other 'meat'.

2 C diced vegetables (eggplant, broccoli, cauliflower, zucchini, etc)
1 C veggie broth (can use plain or 'beef' or 'chicken' flavors)
2 T low sodium soy sauce or tamari
1 t balsamic vinegar
1 T fresh Thai basil, finely chopped (or 1 t dried basil)
3 cloves garlic, crushed or T granulated garlic
1 T grated ginger root
C shallot, leek or green onion, finely chopped
1 large onion, red preferred, finely chopped)
C chopped red bell pepper
1 C diced, peeled potatoes
can (7 ounces) garbanzo beans (chickpeas), drained
2 tomatoes, chopped
1 T curry powder (Golden Bell brand preferred)
t turmeric
t ground coriander
t cinnamon
can (14 ounces) lowfat (lite) coconut milk (see Hint)
t (to taste) ground hot pepper (or 1 t hot sauce)

Place veggie broth, soy sauce, vinegar, garlic and basil in a large pan and add onions and and saute over medium heat until onions are translucent. Add ginger root, bell pepper and potatoes and vegetables and cook until potatoes are soft, about 10 minutes, stirring frequently. Add garbanzo beans, chopped tomatoes, and spices. Cook mixture 5 minutes. Lower heat, add hot broth and coconut milk, simmer until all vegetables are tender, stirring occasionally. Serve over brown rice, whole-wheat noodles or lentils.

6 servings, each 168 calories: 7% from fat (1.46 g), 78% from carbohydrates (36.1 g), 15% from protein (6.83 g). Sodium 368 mg, Fiber 5.7 g.

Healing Heart Hint

Low fat coconut milk is available in health food stores and some Asian groceries. You can make your own fat-free coconut milk substitute by adding 1 T of coconut extract to 2 C of soy or rice milk.

If preferred, 2 C of veggie 'chicken' or other imitation meat strips, made from soy protein or wheat gluten (seitan) can replace the veggies or be added to them.

This curry can be made as mild or as hot as your taste buds prefer. At least a small amount of pepper is needed for even the mildest curry. For a mild curry, t freshly ground black pepper can be used.

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©2000 Dr. Neal Pinckney Healing Heart Foundation