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Healthy Recipes

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Cauliflower and Chickpea Curry with Potatoes

This spicy curry provides just enough heat to help you make it through the end of winter. Cauliflower is a cruciferous vegetable and, like broccoli, is an excellent source of folate, a B vitamin. Folate promotes heart health and helps prevent certain birth defects. It's also necessary for DNA production and repair, which helps lower cancer risk. Curries contain a variety of spices like turmeric, coriander, cumin, ginger and Cayenne pepper which have wonderful health benefits. For example, turmeric gets it characteristic yellow hue from a class of cancer-fighting compounds referred to as curcuminoids. The most abundant of these compounds is curcumin, which is being studied for its anti-inflammation properties.

Changing up the combination of spices and their amounts allows you to adjust the heat from mild to super spicy. Chickpeas add protein, making it a meal, especially when served with brown rice.


4 cups bite-size cauliflower florets
1 medium yellow-flesh potato, peeled and diced (roughly 1 cup)
1 cup fat and MSG-free, reduced-sodium chicken or vegetable broth, divided
1 cup sliced red onion, cut in thin crescents
3 garlic cloves, thinly sliced
2 Tbsp. curry powder, hot or mild (add more or less to taste)
3 cups chopped green cabbage, in 1/2-inch strips
1 (15 oz.) can chickpeas, rinsed and drained
1 cup frozen cut green beans
3/4 cup reduced-fat coconut milk (preferably organic)
Sea salt and ground black pepper
4 hard-cooked eggs, halved, optional, for garnish (preferably free-range organic eggs)

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)


1. In medium pot of boiling water, cook cauliflower and potatoes for 3 minutes. Drain, and set aside.

2. In large Dutch oven, heat 1/2 cup broth until it bubbles around edges. Add onion and garlic, and cook until onion is translucent, 4 minutes, stirring occasionally. Mix in curry powder until fragrant, 30 seconds. Add cabbage and cook, stirring occasionally, until it wilts, 4 to 5 minutes, adding 1/4 cup water if the pot gets dry before cabbage is limp.

3. Add chickpeas, green beans, cauliflower and potatoes. Pour in remaining 1/2 cup broth and coconut milk. When liquid starts to bubble around edges of the pot, reduce heat and simmer, stirring occasionally, until potatoes are tender and cauliflower is tender-crisp, 15 minutes. Season to taste with sea salt and pepper. To serve, divide curry, including liquid from pot, among 6 soup bowls.

4. If using eggs, discard egg yolks or reserve for another use, and coarsely chop the whites. Sprinkle the whites as garnish over the curry.

Makes 6 servings.

Per serving: 182 calories,4 g total fat (2 g saturated fat), 33 g carbohydrate, 8 g protein, 8 g dietary fiber, 257 mg sodium.

To see even more healthy recipes, click HERE.



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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.