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20 minute dinner recipes

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Indian Vegetable Stew

http://www.eatingwell.com/recipes/indian_vegetable_stew.html

From EatingWell:  Winter 2003, The EatingWell Diabetes Cookbook (2005)

Sweet sautéed onions and a rich mixture of spices create a complex, flavorful base for this extraordinary vegetarian stew.

6 servings, 1 1/4 cups each | Active Time: 20 minutes | Total Time: 1 hour

Ingredients

Preparation

  1. Heat oil in a Dutch oven over medium heat. Add onions and cook, stirring often, until fragrant and beginning to brown, 5 to 6 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add cumin seed, ground cumin, coriander, cinnamon, cardamom and cayenne; cook, stirring, until fragrant, 30 to 60 seconds. Add potatoes, water and salt; bring to a simmer. Cover and cook for 10 minutes.
  2. Add chickpeas, tomatoes and carrots; stir to combine. Bring to a simmer. Reduce heat to low and simmer, partially covered, stirring occasionally and adding 1/2 cup water, if needed, until the potatoes and the carrots are tender, 30 to 35 minutes. Stir in cilantro. Serve with yogurt, if desired.

Nutrition

Per serving : 264 Calories; 4 g Fat; 1 g Sat; 2 g Mono; 0 mg Cholesterol; 51 g Carbohydrates; 9 g Protein; 10 g Fiber; 604 mg Sodium; 997 mg Potassium

3 Carbohydrate Serving

Exchanges: 2 starch, 2 vegetable, 1 very lean meat