MASALA VEGETABLE STEW

Masala Vegetable Stew image

Yield 6 to 8 servings

Number Of Ingredients 16

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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

Steps:

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