From today's Daily Dish:

Two Ways to Taste Curry
Though curry, a blend of many spices, is considered pan-Asian, it originated in India. Curry powder is used widely in savory dishes throughout India and Southeast Asia to season meats, fish, vegetables, and even fruit. Enjoy the piquant flavor of curry at your next meal with one of these delicious dishes.
Indian Vegetable Curry (Phase 1)
Curried Brown Rice With Mushrooms and Peas (Phase 2)

Indian Vegetable Curry (Phase 1)
Makes 4 servings
Description
This tasty Indian-style curry has a delicious tomato-and-yogurt-based sauce. Enjoy it with brown rice on Phase 2 or 3. For a variation, add chopped fresh spinach or arugula during the last 5 minutes of cooking.
Prep time: 20 minutes
Start to finish: 35 minutes
Ingredients
4 garlic cloves, peeled
1 (2-inch) piece fresh ginger
1 tablespoon extra-virgin olive oil
1 small red onion, finely chopped
11⁄2 teaspoons curry powder
3⁄4 teaspoon cumin seeds
1⁄8 teaspoon cayenne
11⁄4 cups canned diced tomatoes
1 cup low-fat or nonfat plain yogurt
1⁄4 teaspoon salt
11⁄2 cups small cauliflower florets
4 ounces green beans, trimmed and cut into 1" pieces
1 cup canned chickpeas, rinsed and drained
1⁄3 cup water
1 medium zucchini, cut into 1⁄4" cubes
1⁄4 cup finely chopped fresh cilantro
Instructions
In a food processor, combine garlic and ginger; pulse until finely chopped.
In a medium saucepan, heat oil over medium-high heat. Add garlic mixture, onion, curry powder, cumin seeds, and cayenne; stir well. Reduce the heat to medium-low and cook, stirring frequently, until onion is softened, about 5 minutes.
Add tomatoes, 3⁄4 cup of the yogurt, and salt; stir to combine. Add cauliflower, bring to a gentle simmer, and cook for 10 minutes. Add green beans, chickpeas, and water; cover and simmer for 10 minutes more. Add zucchini and continue to cook, covered, until vegetables are tender, about 8 minutes more.
Spoon curry into 4 bowls and season lightly with additional salt, if desired. Top with remaining yogurt and sprinkle with cilantro. Serve warm.
Nutritional information
200 calories
5 g total fat (1 g sat)
32 g carbohydrate
9 g protein
7 g fiber
490 mg sodium

Curried Brown Rice With Mushrooms and Peas (Phase 2)
Makes 2 servings
Ingredients
1 teaspoon peanut oil
1/4 cup chopped leeks (white part only)
3/4 teaspoon curry powder
1/4 cup sliced mushrooms
3/4 cup brown rice
2 cups reduced-sodium vegetable broth
1/2 cup frozen peas
1/4 cup chopped fresh cilantro
3/4 tablespoon reduced-sodium soy sauce
1/8 teaspoon hot-pepper sauce
Instructions
Preheat the oven to 350°F. In a large ovenproof saucepan, warm the oil over medium heat. Add the leeks and curry powder and sauté for 1 minute. Add the mushrooms and sauté for 3 minutes, or just until the leeks are soft and the mushrooms begin to release their liquid. Stir in the rice and cook for 1 minute.
Stir in the broth, peas, cilantro, soy sauce, and hot-pepper sauce and bring to a boil. Cover the pan and bake for 40–50 minutes, or until the rice is tender and the liquid is absorbed. Let stand for 10 minutes. Fluff with a fork before serving.
From Prevention's The Healthy Cook, by David Joachim; 1997 Rodale Inc.
Nutritional information
362 calories
4.6 g fat
0 mg cholesterol
70 g carbohydrate
10 g protein
6 g fiber
327 mg sodium