Indian-Style Vegetable Stir-Fry

Indian-Style Vegetable Stir-Fry

Indian-Style Vegetable Stir-Fry

Using canola oil is an easy way to reduce the amount of saturated fat in stir-fries. Canola oil is rapidly becoming more popular in the U.S., as health-conscious cooks learn it contains more monounsaturated fat (the "better" fat) than any oil except olive oil. It even contains omega-3 fatty acids, which have been found to lower cholesterol and triglycerides. Canola oil is mild in flavor, so it can be used in salad dressings as well as cooking.


Makes 6 servings


1 teaspoon canola oil
1 teaspoon curry powder
1 teaspoon ground cumin
1/8 teaspoon red pepper flakes
1-1/2 teaspoons minced seeded jalapeño pepper*
2 cloves garlic, minced
3/4 cup chopped red bell pepper
3/4 cup thinly sliced carrots
3 cups cauliflower florets
1/2 cup water, divided
1/2 teaspoon salt
2 teaspoons finely chopped fresh cilantro (optional)

*Jalapeño peppers can sting and irritate the skin, so wear rubber gloves when handling peppers and do not touch your eyes.


  1. Heat oil in large nonstick skillet over medium-high heat. Add curry powder, cumin and red pepper flakes; cook and stir about 30 seconds.
  2. Stir in jalapeño pepper and garlic. Add bell pepper and carrots; mix well. Add cauliflower; reduce heat to medium.
  3. Stir in 1/4 cup water; cook and stir until water evaporates. Add remaining 1/4 cup water; cover and cook about 8 to 10 minutes or until vegetables are crisp-tender, stirring occasionally.
  4. Add salt; mix well. Sprinkle with cilantro and garnish, if desired.

Nutritional Information

Serving Size: 2/3 cup stir-fry
Calories 40
Calories from Fat 22 %
Total Fat 1 g
Saturated Fat <1 g
Carbohydrate 7 g
Fiber 1 g
Protein 2 g
Sodium 198 mg

Dietary Exchange

Vegetable 1-1/2

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