Curried Indian Vegetables and Rice

What You Need:

4 garlic cloves, chopped

1 small onion, halved and sliced

2 jalapeno pepper, stemmed, seeded and chopped

2 C of instant brown rice

2 C + 2 T of vegetable broth

1 t ground cumin

1 t ground turmeric

3 carrots, sliced into coins

2 parsnips, sliced into coins

1 zucchini, halved and cut into 1/2 in. slices

3 C of frozen peas

How to Make It:

Set the oven control to 450 degrees allowing the oven to preheat.

Coat the inside and the lid of a cast iron Dutch oven with cooking spray.

Scatter the garlic, onions and jalapeno into the bottom of the pan.

Spread the rice evenly over the top.

Pour the broth into a bowl.

Add the cumin and turmeric and whisk until blended in well.

Pour 3/4 of the mixture over the top of the rice.

Stir to coat the rice well with the liquid then spread the rice out evenly.

In order layer the carrots, parsnips, zucchini and then the peas.

Pour the remaining broth into the pan.

Cover and bake 45 minutes or until the vegetables are tender.

Makes 4 servings

White rice may be used in place of the brown rice if you prefer.  You can also mix up your vegetables.  Add corn, potatoes or even squash to make this dish something different every time you make it.

Preparation Time:  approximately 25 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour 10 minutes

Nutritional Information:  (approximate values per serving)

Calories 567; Fat 1g; Carbohydrates 105g; Cholesterol 0 mg; Sodium 314 mg; Protein 21g;

Fiber 20g