Indian Vegetable Stew

  • Active Time 20m
  • Total Time 1h

6 servings, 1 1/4 cups each

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

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
  • One 19-ounce can chickpeas, rinsed
  • One 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)

directions

Heat the oil in a Dutch oven over medium heat. Add the onions and cook, stirring often, until fragrant and beginning to brown, 5-6 minutes. Add the garlic and cook, stirring, until fragrant, about 1 minute. Add the cumin seed, ground cumin, coriander, cinnamon, cardamom and cayenne; cook, stirring, until fragrant, 30-60 seconds. Add the potatoes, water and salt; bring to a simmer. Cover and cook for 10 minutes.

Add the chickpeas, tomatoes and carrots; stir to combine. Bring to a simmer. Reduce the 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, 30-35 minutes. Stir in cilantro. Serve with yogurt, if desired.

Recipe reprinted by permission of Publisher. All rights reserved.

RecID 7434

nutrition information per serving

264 calories; 4g total fat; 1g total saturated fat; 0mg cholesterol; 604mg sodium; 51g carbohydrates; 10g fiber; 9g protein

These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.

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