Name: Indian Vegetable Stew
Cook time: 20 min
Total time: 60 min
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; 0.5 teaspoon ground cinnamon; 0.25 teaspoon cardamom; 0.125 teaspoon cayenne pepper; 1 pound new potatoes, scrubbed and quartered; 1.5 cups water; 0.5 teaspoon salt; 1 19-ounce can chickpeas, rinsed; 1 14-ounce can crushed tomatoes, preferably fire-roasted; 1 pound mini carrots; 0.75 cup chopped fresh cilantro; 3/4 cup low-fat plain yogurt, (optional)

Cook Time:

20 mins

Additional Time:

40 mins

Total Time:

1 hrs

Servings:

6

Yield:

6 servings, 1 1/4 cups each

Nutrition Profile:

Low-Calorie High Fiber Gluten-Free Vegetarian Vegan Healthy Immunity

Jump to Nutrition Facts

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
½ teaspoon ground cinnamon
¼ teaspoon cardamom
⅛ 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)

Directions

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 (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.