Indian Vegetable Stew

Indian Vegetable Stew

6 Reviews
From: EatingWell Magazine, Winter 2003

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

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 tablespoon extra-virgin olive oil
  • 3 large onions, coarsely chopped (4 cups)
  • 4 cloves garlic, minced
  • 1 teaspoon cumin seed
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon cardamom
  • 1/8 teaspoon cayenne pepper
  • 1 pound new potatoes, scrubbed and quartered
  • 1 1/2 cups water
  • 1/2 teaspoon salt
  • 1 19-ounce can chickpeas, rinsed
  • 1 14-ounce can crushed tomatoes, preferably fire-roasted
  • 1 pound mini carrots
  • 3/4 cup chopped fresh cilantro
  • 3/4 cup low-fat plain yogurt, (optional)

Preparation

  • Active

  • Ready In

  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 information

  • Serving size: 1 1/4 cups
  • Per serving: 234 calories; 5 g fat(1 g sat); 10 g fiber; 43 g carbohydrates; 9 g protein; 66 mcg folate; 0 mg cholesterol; 9 g sugars; 12171 IU vitamin A; 20 mg vitamin C; 114 mg calcium; 3 mg iron; 631 mg sodium; 972 mg potassium
  • Carbohydrate Servings: 3
  • Exchanges: 2 starch, 2 vegetable, 1 lean meat

Reviews 6

August 08, 2016
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By: kelly4323
I HIGHLY suggest you boil the potatoes and carrots as they take forever if you do as the recipe suggests! Extra spice is always a plus
September 21, 2014
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By: EatingWell User
Delish I made this a few times and served it over fried Basmati rice. I see a few semi-negative reviews, but I thought it was really delicious. I like freshly ground black pepper, and I do use quite a bit of it and salt. If you are lucky enough to get sweet carrots, the recipe is even better. Organic carrots seem to have a lot more flavor; that has been my experience lately. I also used sweet Spanish onions... Pros: Very Healthy
January 03, 2014
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By: EatingWell User
As written, this is about as Indian as a hamburger Going into this recipe, I saw that as written, it had turned out bland from a few reviews. So I took matters into my own hands. As far as spices were concerned, wherever it said teaspoon, I added a tablespoon. Instead of coriander, I added a tablespoon of garam masala (has coriander in it, but also a bit of turmeric, cloves, and pepper). I also added a tablespoon of chili powder because I like Indian food to have at least a small portion of the heat that Indian food is supposed to have. Other than the spice adjustments that I recommend, this is a hearty stew that's easy to make, though involves a bit of chopping. Pros: Lots of spice diversity Cons: Not enough spices
September 25, 2013
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By: EatingWell User
Easy, inexpensive, and reasonably quick for a stew! I did double or maybe even tripled the amount of seasonings though, otherwise it would've been bland. Also I used cubed russet potatoes and regular carrots cut down to baby size. I will definitely make this again.
December 05, 2011
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By: EatingWell User
not quite extraordinary This is a nice, healthy recipe. There are many types of spices involved but it still doesn't seem heavily spiced or overly interesting. It left me longing for something a little less healthy...fat? salt? If you are used to eating Indian food out, you might be looking for more POW that those dishes can deliver. Pros: super healthy Cons: so healthy that you might miss something
August 22, 2010
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By: EatingWell User
We enjoyed this stew; however, I expect it to be better the next day after the flavors develop. I did have to add additional salt, This may have been because I did not use canned chickpeas or tomatoes which often have a salt added depending on the brand. I cooked the chickpeas from dried and did not add salt and tomatoes were from the garden. It was served over barley and kamut. The spices were subtle but delicious so if you like a highly spiced dish, I'd recommend increasing the spices by 25%. We will make this again.