Indian Vegetable Stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1/2 tablespoon extra-virgin olive oil3 large onions, coarsely chopped (4 cups)4 cloves garlic, minced1 teaspoon cumin seed1 teaspoon ground cumin1 teaspoon ground coriander1/2 teaspoon ground cinnamon1/4 teaspoon cardamom1/4 teaspoon cayenne pepper (use 1/2 if you like it spicy!)1 pound new potatoes, scrubbed and quartered1 1/2 cups water1 15-ounce can chickpeas, rinsed1 14-ounce can diced tomatoes, preferably fire-roasted1 pound mini carrots1 cup chopped fresh cilantro2 tsp cornstarch (if you want it thicker)1 tsp cold water (if you want it thicker)
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.
**NOTE: I prefer my stews to have a very thick base so I mixed 2 tsp of cornstarch with 1 tsp cold water and added this as a thickening agent at the end, allowing it to cook for about 5 minutes after addition.**
**MAKES 6 servings, each 1.25 cups.**
Number of Servings: 6
Recipe submitted by SparkPeople user ORANGECOWCAT.
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.
**NOTE: I prefer my stews to have a very thick base so I mixed 2 tsp of cornstarch with 1 tsp cold water and added this as a thickening agent at the end, allowing it to cook for about 5 minutes after addition.**
**MAKES 6 servings, each 1.25 cups.**
Number of Servings: 6
Recipe submitted by SparkPeople user ORANGECOWCAT.
Nutritional Info Amount Per Serving
- Calories: 203.7
- Total Fat: 1.9 g
- Cholesterol: 0.0 mg
- Sodium: 316.8 mg
- Total Carbs: 41.4 g
- Dietary Fiber: 7.7 g
- Protein: 6.9 g
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