Indian Vegetable Stew (Yum!)

Tonight I had the pleasure of going to my dad’s house and having him cook dinner for me 🙂 It’s one of those things I always look forward to because he’s such a great cook! I’m definitely not where he is in terms of indian cooking (He just throws spices together and somehow the dishes taste amazing! No recipes, just intuition). So in my search for recreating some of the meals I have at his house, I came across this great recipe from Eating Well. Try it out and let me know how you like it!

Makes 6 servings, 1 1/4 cups each

ACTIVE TIME: 20 minutes

TOTAL TIME: 1 hour

MV4175Ingredients

1 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
1/8 teaspoon cayenne pepper
1 pound new potatoes, 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 pound mini carrots
3/4 cup chopped fresh cilantro
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, 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. Serve with yogurt, if desired.

The only modifications I make to this dish are:

1) Omit the carrots and

2) I use Fage 0% Greek Yogurt instead of regular yogurt – it has a nice thick consistency and works well with the dish!

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NUTRITION INFORMATION: Per serving: 264 calories; 4 g fat (1 g sat, 2 g mono); 0 mg cholesterol, 51 g carbohydrate; 9 g protein; 10 g fiber; 603 mg sodium; 997 mg potassium.

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1 Comment

Filed under Picky Cooks (Favorite Recipes)

One response to “Indian Vegetable Stew (Yum!)

  1. lailablogs

    Sounds and looks really delicious .. Laila .. http://lailablogs.com/

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