Vegetable Stew from Northern India |
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Prep Time: 30 Minutes Cook Time: 60 Minutes |
Ready In: 90 Minutes Servings: 6 |
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This is a very good vegetarian dish with lots of flavor. A recipe from one of my Eating Well Magazines. Enjoy it. Ingredients:
1 tablespoon extra-virgin olive oil |
1 large onion, thinly sliced |
4 garlic cloves, minced |
1 teaspoon ground cumin |
1 teaspoon ground coriander |
1/2 teaspoon ground cinnamon |
1/4 teaspoon cardamom |
1/8 teaspoon cayenne pepper |
1 lb new potato, 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 lb baby carrots |
3/4 cup fresh cilantro, chopped |
3/4 cup low-fat plain yogurt (optional) |
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 until fragrant about 1 minute.
2. Add ground cumin, coriander, cinnamon, cardamom and cayenne. Cook stirring until fragrant, for about 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.
3. 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 for about 30 to 35 minutes. Stir in cilantro. Serve with yogurt, if desired.
4. Nutrition Per serving: 264 Calories; 4 g Fat; 1 g Sat; 2 g Cholesterol; 51 g Carbohydrates; 9 g Protein; 10 g Fiber; 604 mg Sodium; 997 mg Potassium 3 Carbohydrate Serving Exchanges: 2 starch, 2 vegetable, 1 very lean meat.
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