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Vegetarian Indian Stew

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Vegetarian Indian Stew
  • Prep Time 30 min
  • Total Time 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.

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

Directions

  • 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  

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 Information 

NUTRITION INFORMATION PER SERVING

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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