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All Boards >> IBS Recipe Discussions


Reged: 01/21/03
Posts: 540
Loc: Nashville, TN
Mandalay Curry
      06/21/03 05:13 PM

I made this for dinner tonight and served it over brown rice with rhubarb sauce on the sauce. Chutney would have been nice, but the only one we had on hand was pretty darn spicy .

Mandalay Curry from

1 cup veggie broth (can use plain or 'beef' or 'chicken' flavors)
2 tablespoons low sodium soy sauce or tamari
1 teaspoon balsamic vinegar
3 cloves garlic, crushed
1 tablespoon fresh Thai basil, finely chopped
1/4 cup shallot, leek or green onion, finely chopped
1 large onion, red preferred, finely chopped
1 tablespoon grated ginger root
1/2 cup chopped red bell pepper
11/2 cups diced, peeled potatoes
2 cups diced vegetables (eggplant, broccoli, cauliflower, zucchini, etc.) (I used zucchini and broccoli)
1 cup water
1/2 can (7 ounces) garbanzo beans (chickpeas), drained and rinsed
2 tomatoes, chopped
1 tablespoon curry powder (Golden Bell brand preferred)
1/2 teaspoon turmeric
1/2 teaspoon ground coriander
1/4 teaspoon cinnamon
1/8 teaspoon (to taste) ground hot pepper
1/2 can (7 ounces) low-fat (lite) coconut milk (see Hints) (I used plain soy milk because I couldn't find coconut extract)

Place veggie broth, soy sauce, vinegar, garlic and basil in a large pan and add onions and saute over medium heat until onions are translucent. Add ginger root, bell pepper, potatoes, vegetables and water 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 coconut milk and simmer until all vegetables are tender, stirring occasionally. Serve over brown rice,
whole-wheat noodles or lentils. 6 servings.

Healing Heart Hints: 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 tablespoon of coconut extract to 2 cups of soy or rice milk.

If preferred, 2 cups 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, 1/4 teaspoon freshly ground black pepper can be used.

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* Mandalay Curry TessLouise 06/21/03 05:13 PM

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