Indian Vegetable Stew

Name: Indian Vegetable Stew
Total time: 1 h
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)

2 Ratings
2 Reviews

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

Wendy Kalen

Source: EatingWell Magazine, Winter 2003

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Recipe Summary

total:

1 hr

Servings:

Nutrition Profile:

Nutrition Info

Directions

Step 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.

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Step 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

Serving Size:

1 1/4 cups

Per Serving:

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.

Exchanges:

2 starch, 2 vegetable, 1 lean meat

2 Ratings

5 star values: 0
4 star values: 1
3 star values: 1
2 star values: 0
1 star values: 0

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kelly4323

08/08/2016

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

EatingWell User

01/03/2014

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

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Indian Vegetable Stew

Gallery

Recipe Summary

Nutrition Profile:

Ingredients

Directions

Nutrition Facts

Reviews (2)

All Reviews for Indian Vegetable Stew