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Vegetarian Indian Stew

vegetarian indian stew Entree Indian
Vegetarian Indian Stew
  • Prep 30 min
  • Total 1 hr 15 min
  • Servings 6

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

Updated September 20, 2016

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.

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

Nutrition Facts

Serving Size: 1 Serving
Calories
360
Calories from Fat
70
% Daily Value
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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