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West Indian Vegetable Curry In Roti Wraps
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For this snack-sized version of a West Indian favorite, the fragrant
curried vegetable filling can be made with or without meat.
If roti is
unavailable, substitute flour tortillas or Greek-style pocketless pita
breads.
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Ingredients:
1 tablespoon olive oil
1/2 cup chopped onion
1 tablespoon West Indian curry powder
1/2 teaspoon ground cumin
1/2 lb lean ground beef
1 cup diced carrot
1 large potato, peeled and diced
2 cloves garlic, minced
1 cup frozen green peas 250 ml
Salt and pepper to taste
3/4 cup low-fat plain yogurt (optional)
10 small roti (about 7-inch/18 cm)
Directions:
- In large skillet over medium heat, heat oil. Add onion and cook
until softened. Stir in curry powder and cumin. Crumble beef into pan;
add carrot, potato and garlic; cover and cook over low heat, stirring
occasionally, for about 15 minutes or until carrots are tender.
- Stir in peas; cook until heated through. Season to taste with
salt and pepper. (May be stored in covered bowl in refrigerator up to 3
days).
- To serve, spoon about 1/3 cup filling onto centre of each roti and microwave on High for 20 to 30 seconds or until hot.
- Drizzle with 2 tablespoons yogurt, if using and roll up, tucking ends in.
Makes about 10 servings.
VEGETARIAN VERSION: Omit ground beef. Add 1/2 cup water along with
carrots and potatoes. Stir in 2 cups cooked or canned lentils or
chick-peas when adding green peas.
Per serving (without yogurt; with flour tortillas): 215 calories, 4g
fat, 36 g carbohydrate, 8 g protein; excellent source of vitamin A; good
source of niacin, iron, and thiamin.
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