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Vegetarian Indian Stew

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  • Prep 30 min
  • Total 1 hr 15 min
  • Servings 6
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Expand your culinary repertoire to include a vegetarian stew and a spicy Indian dish in one fell swoop with this tasty fall fare.
By Betty Crocker Kitchens
Updated Sep 20, 2016
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Ingredients

Stew

  • 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

Serving Suggestions

  • 3 cups cooked basmati rice
  • 2 tablespoons chopped fresh cilantro, if desired
  • 2 tablespoons sliced scallions, if desired
  • 6 tablespoons yogurt, if desired

Steps

  • 1
    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.
  • 2
    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.
  • 3
    Serve over rice, and top with remaining ingredients.

Tips from the Betty Crocker Kitchens

  • tip 1
    Can't call it dinner without meat? No problem--top the stew with broiled shrimp or shredded deli rotisserie chicken.
  • tip 2
    While jasmine or basmati are the obvious choices for rice to accompany this stew, plain white or brown rice will work well, too.
  • tip 3
    Curry powder is a blend of several spices, and all are typically different. Try different blends until you find your favorite!

Nutrition

360 Calories, 8g Total Fat, 10g Protein, 61g Total Carbohydrate, 4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
360
Calories from Fat
70
Total Fat
8g
13%
Saturated Fat
4 1/2g
24%
Trans Fat
0g
Cholesterol
10mg
3%
Sodium
780mg
32%
Potassium
370mg
11%
Total Carbohydrate
61g
20%
Dietary Fiber
8g
33%
Sugars
4g
Protein
10g
% Daily Value*:
Vitamin A
90%
90%
Vitamin C
10%
10%
Calcium
10%
10%
Iron
15%
15%
Exchanges:
1 1/2 Starch; 0 Fruit; 2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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