Indian Vegetable Stew


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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
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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

    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.

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