Indian Vegetable Stew
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Indian Vegetable Stew calories by ingredient
Introduction
Sweet sauteed onions and a rich mixture of spices create a complex, flavorful base for this extraordinary vegetarian stew.This recipe is VERY low fat and low sodium, but it is full of flavor! My husband added a pinch of salt to his but I thought it was fine without. It is perfect by itself, or excellent on top of brown rice! Sweet sauteed onions and a rich mixture of spices create a complex, flavorful base for this extraordinary vegetarian stew.
This recipe is VERY low fat and low sodium, but it is full of flavor! My husband added a pinch of salt to his but I thought it was fine without. It is perfect by itself, or excellent on top of brown rice!
Number of Servings: 6
Ingredients
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1/2 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
1/4 teaspoon cayenne pepper (use 1/2 if you like it spicy!)
1 pound new potatoes, scrubbed and quartered
1 1/2 cups water
1 15-ounce can chickpeas, rinsed
1 14-ounce can diced tomatoes, preferably fire-roasted
1 pound mini carrots
1 cup chopped fresh cilantro
2 tsp cornstarch (if you want it thicker)
1 tsp cold water (if you want it thicker)
Directions
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.
Member Ratings For This Recipe
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DUSTYPRAIRIE
