Indian Vegetable Stew


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

Cook Time:
20 mins
Additional Time:
40 mins
Total Time:
1 hrs
6 servings, 1 1/4 cups each


  • 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

  • ½ teaspoon ground cinnamon

  • ¼ teaspoon cardamom

  • teaspoon cayenne pepper

  • 1 pound new potatoes, scrubbed and quartered

  • 1 ½ cups water

  • ½ teaspoon salt

  • 1 19-ounce can chickpeas, rinsed

  • 1 14-ounce can crushed tomatoes, preferably fire-roasted

  • 1 pound mini carrots

  • ¾ cup chopped fresh cilantro

  • 3/4 cup low-fat plain yogurt, (optional)


  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 Facts (per serving)

234 Calories
5g Fat
43g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 234
% Daily Value *
Total Carbohydrate 43g 16%
Dietary Fiber 10g 36%
Total Sugars 10g
Protein 9g 17%
Total Fat 5g 6%
Saturated Fat 1g 3%
Vitamin A 12171IU 243%
Vitamin C 20mg 22%
Folate 66mcg 16%
Sodium 631mg 27%
Calcium 114mg 9%
Iron 3mg 19%
Magnesium 72mg 17%
Potassium 972mg 21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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