VEGETABLE STEW FROM NORTHERN INDIA

Vegetable Stew from Northern India image

Provided by pink cook

Categories Potato

Time 1h30m

Yield 6 serving(s)

Number Of Ingredients 16

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)

Steps:

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.
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.
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.
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.

Nutrition Facts : Calories 245.5, Fat 3.7, SaturatedFat 0.5, Sodium 671.6, Carbohydrate 47.7, Fiber 8.6, Sugar 7.8, Protein 7.5