Thanksgiving has come and gone for another year; hopefully you enjoyed it with friends and/or family. With all the turkey and traditional fixings a wholesome veggie-filled curry is a delicious way to add some variety to your meal rotation this week.

Fall is one of my favourite times of the year- scarves, sweaters, the bite in the air first thing in the morning, pumpkin everything, and all sorts of squash and root vegetables! Because they are in season, fall and winter are the best time of the year to explore and try new kinds of root vegetables. Root veggies include yams, sweet potatoes, beets, parsnips and carrots. But, aren’t yams and sweet potatoes the same thing? No, they’re not.

Sweet potatoes  are usually orange in colour, but can be a lighter yellow, white or purple. The skin resembles that of a potato, and they can be large and round or longer with tapered, pointy ends. Yams are usually white, and have a much rougher textured skin. Typically, grocery stores sell sweet potatoes under both names. Because of their deep orange colour, sweet potatoes are higher in beta-carotene, an important nutrient for maintaining healthy vision.

This fall veggie curry is a fantastic way to enjoy a variety of vegetables. Dishes like this are great when you have to do a fridge clean out, and use up food that might be nearing the end of its life span. Chop up, and toss in whatever veggies might be calling your name. For harder vegetables, such as carrots, parsnips, or beets, add it at the same time as the sweet potato; for softer vegetables, such as peppers, zucchini, celery and mushrooms, that require less cooking, add them near the end.

Eat Right Ontario has a great article on ways to include these delicious veggies into your weekly meals, and they provide some insight into why they make great additions to a healthy diet.

What are your favourite fall vegetables to cook with?

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Kelsie
Read more by: Kelsie
Kelsie is the School and Agriculture Program Coordinator at Alberta Milk. She is a recent graduate of the University of Alberta, and a Professional Human Ecologist (think Home Economics). In her spare time, Kelsie enjoys trying new work outs at the gym, training with her Dragon Boat team, getting outdoors with friends and family, and experimenting in the kitchen.
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AHEA
Fall Vegetable and Chickpea Curry
Prep Time
15 minutes
Cook Time
40 minutes
Yields
4
Nutritional Info
Calories310 kcal
Protein12 g
Fat10 g
Carbohydrate45 g
Fibre3 g
Sodium660 mg
Calcium193 mg
Source: Dairy Farmers of Canada 2017 Milk Calendar

Ingredients

1 tbsp(15 ml)butter
1onion, chopped
2 tbsp(30 ml)bottled Thai Red curry paste, or to taste
1 tbsp(15 ml)fresh, minced ginger
1medium, peeled sweet poato, cut into bite-size chunks
1zucchini, cut into bite-size chunks
1red pepper, cut into bite-size pieces
salt, to taste
1/2 cup(125 ml)water
19 oz(540 ml)can chickpeas, rinsed and drained
1lime, zested and juiced
3 tbsp(45 ml)all-purpose flour
1 1/2 cup(375 ml)milk
1/2 cup(125 ml)chopped fresh coriander

Directions

  1. In a large, non-stick frying pan, heat butter over medium-high heat. Cook onion, stirring, 2 minutes. Add curry paste and ginger. Cook, stirring, 1-2 minutes.
  2. Add sweet potato, red pepper, and water- stir.
  3. Cook, covered, stirring occasionally until vegetables soften, about 15 minutes.
  4. Add chickpeas, zucchini, zest, and juice from lime. Stir frequently until vegetables are tender and liquid has evaporated, about 10 minutes.
  5. Whisk flour into milk. Then graudlly stir into pan. Bring to a simmer, stirring constantly.
  6. Reduce heat to medium; stirring occationally, simmer 10-15 minutes.
  7. Stir in coriander and salt, if needed.
  8. Serve over cooked rice or favourite grain.