Vegetable Stew From Northern India Recipes

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VEGETABLE STEW FROM NORTHERN INDIA



Vegetable Stew from Northern India image

This is a very good vegetarian dish with lots of flavor. A recipe from one of my Eating Well Magazines. Enjoy it.

Provided by pink cook

Categories     Potato

Time 1h30m

Yield 6 serving(s)

Number Of Ingredients 16

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)

Steps:

  • 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.
  • 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.
  • 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.
  • 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.

Nutrition Facts : Calories 245.5, Fat 3.7, SaturatedFat 0.5, Sodium 671.6, Carbohydrate 47.7, Fiber 8.6, Sugar 7.8, Protein 7.5

VEGETARIAN INDIAN STEW



Vegetarian Indian Stew image

Expand your culinary repertoire to include a vegetarian stew and a spicy Indian dish in one fell swoop with this tasty fall fare.

Provided by Betty Crocker Kitchens

Categories     Entree

Time 1h15m

Yield 6

Number Of Ingredients 17

2 tablespoons butter
2 cups chopped (1/2 inch) onions
1/2 teaspoon salt
2 teaspoons garam masala
2 tablespoons curry powder
2 teaspoons grated gingerroot
2 cloves garlic, chopped
1 cup chopped (1/2 inch) peeled carrots
1 cup chopped (1/2 inch) peeled potatoes
1 cup vegetable broth
1 can (28 oz) Muir Glen™ organic fire roasted diced tomatoes, undrained
1 can (19 oz) Progresso™ chick peas, drained, rinsed
1 cup canned light coconut milk
3 cups cooked basmati rice
2 tablespoons chopped fresh cilantro, if desired
2 tablespoons sliced scallions, if desired
6 tablespoons yogurt, if desired

Steps:

  • In 5-quart Dutch oven, melt butter over medium-high heat. Add onions; cook about 3 minutes or until softened. Add salt, garam masala and curry powder; cook 3 to 5 minutes or until fragrant and brown. Add gingerroot and garlic; cook 1 minute. Add carrots and potatoes; cook 2 minutes. Add broth; simmer about 5 minutes or until potatoes and carrots are softened. Add tomatoes, chick peas and coconut milk; stir to combine.
  • Heat to boiling; reduce heat to medium-low. Simmer 30 to 45 minutes or until carrots and potatoes are tender and liquid is slightly reduced. Remove from heat; cool slightly.
  • Serve over rice, and top with remaining ingredients.

Nutrition Facts : Calories 360, Carbohydrate 61 g, Cholesterol 10 mg, Fat 1 1/2, Fiber 8 g, Protein 10 g, SaturatedFat 4 1/2 g, ServingSize 1 Serving, Sodium 780 mg, Sugar 4 g, TransFat 0 g

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