Vegetable Stew From Northern India Recipe

Name: Vegetable Stew From Northern India
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 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)

Servings: persons

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)

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 until fragrant about 1 minute.
2
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.
3
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.
4
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.

415

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

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

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

You need 16 ingredients. The key ingredients include: 1 tablespoon extra-virgin olive oil, 1 large onion, thinly sliced, 4 garlic cloves, minced, 1 teaspoon ground cumin, and more.

Yes, Vegetable Stew From Northern India 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.

Vegetable Stew From Northern India

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