Protein-packed Indian Curry: Both chick-peas and rice contain protein. When combined in this spicy curry, the two complement each other to form a balanced-protein meal. Serve the dish with long-grain rice and Raita, the traditional cucmber-yogurt accompaniment.

1 can (20 oz.) chick-peas (garbanzo beans), with their liquid
2 Tablespoons salad oil *
1/2 cup chopped onion
4 teaspoons curry powder
3/4 cup milk **
2 cups cauliflower florets
2 medium carrots, peeled and sliced
1 package (10 oz.) frozen green peas
1 teaspoon salt
2 tablespoons apple juice
3 cups cooked rice

Drain chick-peas and measure liquid. Add enough water to equal 1 cup. Set aside. In medium saucepan heat oil over medium heat. Add onion and saute until translucent, about 5 minutes. Reduce heat to low; add curry powder and cook, stirring constantly, 5 minutes. Add chick-pea liquid, milk, cauliflower and carrots.*** Simmer until vegetables are tender, about 10 minutes. Add chick-peas, green peas, salt and apple juice. Continue cooking 5 minutes. Serve over rice.

Heidi's notes:
* Oil can be reduced to 1 Tablespoon.
** 3/4 cup milk makes the curry too soupy, so I reduce it to 1/4 cup.
*** Adding 1/8 teaspoon cayenne pepper gives a nice kick, as does garnishing the curry with chopped cilantro.

1 medium cucumber, peeled, seeded and chopped
1/4 teaspoon salt
1 cup plain low-fat yogurt
1/8 teaspoon cumin *

In small bowl combine all ingredients. Set aside until serving time.

Heidi's notes:
* Add more cumin to taste.