Curry-style Veggie Stew with Chick Peas

Be the first to
rate this recipe!
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 165.5
  • Total Fat: 4.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 382.0 mg
  • Total Carbs: 26.8 g
  • Dietary Fiber: 8.2 g
  • Protein: 7.3 g

View full nutritional breakdown of Curry-style Veggie Stew with Chick Peas calories by ingredient
Submitted by:

Introduction

Veggies and chickpeas cooked in a tomato sauce with Indian spices sauteed in onion, ginger, garlic, and coconut oil. Vegan but option to add meat or eggs. Veggies and chickpeas cooked in a tomato sauce with Indian spices sauteed in onion, ginger, garlic, and coconut oil. Vegan but option to add meat or eggs.
Number of Servings: 6

Ingredients

    Canned tomatoes
    Canned chickpeas
    Spinach (fresh or frozen)
    Celery
    Carrots
    Onion
    Garlic
    Ginger
    Spices (listed in recipe)
    Coconut oil

Tips

Chop the veggies roughly and blend the sauce at the end. Saves lots of prep time!

Less is more with the spices. You can always add more at the end, but it's pretty difficult to take away a flavour once it's in there.

If the stew is too spicy, add some yogurt to cool it down.


Directions

The prep work for this recipe is easy because you can roughly chop all of the ingredients - this is because you can blend the vegetables together at the end to create a creamy curry that will seem much richer than it is!

Melt coconut oil into a large stock pot over medium-high heat. Chop onions roughly and sautee until they start to be see-through. If they start to burn, add a bit more oil and turn down the heat.

When the onions are soft, add chopped garlic and sliced ginger, as well as spices, and stir frequently while sauteeing for another minute or two. (I like to add some curry powder, chili powder, salt and pepper, but you should experiment with spices to find the right blend for you.)

Add the equivalent of about 5 tomatoes, chopped roughly. I estimate a can of chopped tomatoes to be about 2 tomatoes. Chop the carrots and celery and add to the pot. Drain the can of chickpeas and mix into the sauce.

Cover and watch, and when it starts to bubble, give it a stir and turn the heat down to low. Allow to simmer for 45 minutes on low.

I like to blend all of the ingredients together to create a smooth sauce that can be eaten with rice, naan, couscous, bread, or on its own. If you find it's too spicy, add some yogurt to cool it down and add less chili powder next time!

You can also add chicken thighs or peeled hard-boiled eggs to the sauce, to add more protein.

Serving Size: Makes 6 1-cup servings.

Number of Servings: 6

Recipe submitted by SparkPeople user NIKSTER0801.

Rate This Recipe