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Indian Vegetable Stew

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1 Indian Vegetable Stew on 8th July 2010, 1:48 pm

Indian Vegetable Stew Recipe

Nutritional Info (Per serving):
Calories: 264, Saturated Fat: 1g, Sodium: 604mg, Dietary Fiber: 10g, Total Fat: 4g, Carbs: 51g, Cholesterol: 0mg, Protein: 9g


Prep Time: 5 mins
Cook Time: 1 h 40 mins
Total Time: 1 h 45 mins

Ingredients
1 tablespoon oil, olive, extra virgin
3 large onion(s), coarsely chopped
4 clove(s) garlic, minced
1 teaspoon cumin seeds
1 teaspoon cumin, ground
1 teaspoon coriander, ground
1/2 teaspoon cinnamon, ground
1/4 teaspoon cardamom seeds
1/8 teaspoon pepper, cayenne
1 pounds potato(es), new, scrubbed and quartered
1 1/2 cup(s) water
1/2 teaspoon salt
19 ounce(s) beans, garbanzo (chickpeas), rinsed
14 ounce(s) tomatoes, crushed, preferably fire-roasted
1 pounds carrot(s), baby
3/4 cup(s) cilantro, fresh, chopped
3/4 cup(s) yogurt, low-fat plain, (optional)

Preparation
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.


2. 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.

3. Add potatoes, water and salt; bring to a simmer. Cover and cook for 10 minutes.


4. Add chickpeas, tomatoes and carrots; stir to combine. Bring to a simmer. 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, 30 to 35 minutes.

5. Stir in cilantro. Serve with yogurt, if desired.

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