Indian Vegetable Stew

From EatingWell: Winter 2003, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

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

Nutrition Profile

Ingredients

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

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.
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.

Nutrition Bonus: Vitamin C (53% daily value), Fiber (40% dv), Folate (25% dv).

3 Carbohydrate Serving

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