Indian Vegetable Stew

0
20
Indian-Vegetable-stew
Total sodium per serving:
147mg
Total calories per serving:
196
Servings:
6

Ingredients

  • 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
  • 1/4 teaspoon salt
  • 2 cups fresh chickpeas, made ahead of time
  • 1 14-ounce can no sodium added tomatoes
  • 1 pound baby 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 ½ cup water, if needed, until the potatoes and the carrots are tender, 30 to 35 minutes. Stir in cilantro. Serve with yogurt, if desired.

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