Rating: 3.5 stars
2 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

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

Source: EatingWell Magazine, Winter 2003


Recipe Summary

1 hr


Ingredient Checklist


Instructions Checklist
  • 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 Facts

1 1/4 cups
234 calories; protein 8.7g; carbohydrates 42.7g; dietary fiber 10g; sugars 9.5g; fat 4.8g; saturated fat 0.6g; vitamin a iu 12171.1IU; vitamin c 20mg; folate 65.7mcg; calcium 113.8mg; iron 3.4mg; magnesium 71.8mg; potassium 971.7mg; sodium 631mg; thiamin 0.2mg.

2 starch, 2 vegetable, 1 lean meat