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Indian Vegetable Stew

Source: © EatingWell Magazine
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Active Time:  20 Minutes
Total Time:  1 Hour
  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.
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
1 19-ounce can  chickpeas, rinsed
1 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)
Indian Vegetable Stew Recipe at
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.

Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Date Added: 01/01/2008
Part of These Recipe Collections Find Similar Recipes »
 Veggie Stews
Nutrition Facts per Serving
Yield:   6 servings, 1 1/4 cups each
Calories: 264
Fat, Saturated: 1g
Fiber: 10g
Carbohydrates, Total: 51g
Sodium: 604mg
% Cal. from Fat: 14%
Fat. Total: 4g
Protein: 9g
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