Masala Vegetable Stew Recipe

Name: Masala Vegetable Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 tablespoons olive oil; 1 medium onion, chopped; 2 to 3 cloves garlic, minced; 2 cups baby carrots; 2 cups water; 1 medium eggplant, peeled and diced; 2 medium potatoes, scrubbed and diced; 1 large green or red bell pepper, diced; One 16-ounce can salt-free stewed or diced tomatoes, undrained; 1 to 2 teaspoons grated fresh ginger, to taste; 1 to 2 fresh chilies, seeded and minced, to taste (see Note); 1 to 2 teaspoons garam masala or good-quality curry powder, to taste; 1 cup frozen green peas, thawed; 1/4 cup chopped fresh cilantro, optional; Salt to taste; Hot cooked basmati rice or couscous, optional

Servings: persons

2 tablespoons olive oil
1 medium onion, chopped
2 to 3 cloves garlic, minced
2 cups baby carrots
2 cups water
1 medium eggplant, peeled and diced
2 medium potatoes, scrubbed and diced
1 large green or red bell pepper, diced
One 16-ounce can salt-free stewed or diced tomatoes, undrained
1 to 2 teaspoons grated fresh ginger, to taste
1 to 2 fresh chilies, seeded and minced, to taste (see Note)
1 to 2 teaspoons garam masala or good-quality curry powder, to taste
1 cup frozen green peas, thawed
1/4 cup chopped fresh cilantro, optional
Salt to taste
Hot cooked basmati rice or couscous, optional

1
Heat the oil in a soup pot and add the onion, garlic, and carrots.
2
Saute over medium-low heat until the onion is golden, stirring frequently, about 10 minutes.
3
Add the water, eggplant, potatoes, bell pepper, tomatoes, ginger, chilies, and garam masala.
4
Bring to a rapid simmer, then lower the heat.
5
Cover and simmer gently for 20 to 25 minutes, or until the vegetables are tender but not overdone.
6
Stir in the peas and cilantro and season with salt.
7
Taste for spiciness and adjust the seasonings as desired.
8
Mash some of the potato dice with a wooden spoon to thicken the cooking liquid.
9
Simmer over low heat, uncovered, for an additional 5 to 10 minutes.
10
The vegetables should be enveloped in a thick liquid.
11
Serve at once, or if time allows, let the soup stand off the heat for an hour or so, then heat through before serving.
12
Serve in bowls alone or over hot cooked grains.
13
You may substitute other vegetables for the ones listed here.
14
Instead of eggplant, try substituting a medium head of cauliflower, chopped into bite-sized pieces, or use corn kernels in place of the peas.
15
Sweet potato may be used in place of white potato.
16
Per serving:
17
Calories: 148
18
Total fat: 4g
19
Protein: 5g
20
Fiber: 7g
21
Carbohydrate: 26g
22
Cholesterol: 0mg
23
Sodium: 48mg

314

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 16 ingredients. The key ingredients include: 2 tablespoons olive oil, 1 medium onion, chopped, 2 to 3 cloves garlic, minced, 2 cups baby carrots, and more.

Yes, Masala Vegetable Stew falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Masala Vegetable Stew

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions