Indian Vegetable Stew
I'm a sucker for a flavorful stew that can be flexible with its ingredients, and this one fits the bill! You can vary the vegetables—zucchini, potatoes, or eggplant would all work well, and you could even stir in some shrimp for the last few minutes until they turn pink. Recipe tester Greg Kershner reported that his daughter ate 3 bowls!
- 2 Tbsp. extra virgin olive oil
- 1 red onion finely diced
- 2 cloves garlic minced, about 1 tsp.
- 1 Tbsp. garam masala or use 1 Tbsp. curry powder and 1/4 tsp. cinnamon and/or cardamom, an Indian spice blend
- 1 head cauliflower cut into florets
- 2 carrots halved and sliced
- 1 red bell pepper finely diced
- 5 tomatoes chopped, or use 15 oz. canned tomatoes
- 15 oz. canned chickpeas (garbanzo beans)(or use 1 1/2 cups home-cooked chickpeas for every 15 oz. can), drained and rinsed
- 3/4 tsp. salt
- 1/4 tsp. black pepper
- 2 Tbsp. barbecue sauce (store-bought or homemade) or use red pasta sauce, see link below for our homemade barbecue sauce recipe
- 3/4 cup low fat sour cream or plain Greek yogurt (or use any variety) for serving (optional)
- Heat a large Dutch oven or deep skillet over medium heat, add the oil, and when it is hot, add the onions and garlic, and sauté them for 2 – 3 minutes until the onions are tender.
- Add the garam masala and cook it for 1 more minute.
- Stir in the cauliflower, carrots, and bell peppers, then add 2 cups of water, increase the heat to medium-high and bring it to a boil. Cover, reduce the heat, and simmer it for 5 minutes.
- Add the tomatoes, chickpeas, salt, and pepper and cover and simmer it for 10 – 15 more minutes until the vegetables are tender, stirring occasionally.
- Remove the cover and stir in the barbecue sauce, and heat it through for another minute. Serve it immediately, with a little Greek yogurt stirred in, if desired, or refrigerate it for up to 3 days, or freeze it for up to 3 months.
Slow Cooker Directions:
- Omit the oil. Place all ingredients except the yogurt into the slow cooker and cook on low for 8 - 10 hours or on high for 4 - 5 hours. Serve with yogurt as directed. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Do Ahead or Delegate: Dice the onion and the bell pepper, peel the garlic, cut the cauliflower, halve and slice the carrots, chop the tomatoes, cook the chickpeas if necessary. Scramble Flavor Booster: Use extra garlic and garam masala or curry powder. Tip: Do you want to prepare dishes ahead of time to make the week run more smoothly? Stews are a great option because they keep well and actually taste better the next day (or even 2 or 3 days later), after the flavors have had a chance to meld more. Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be! Nutritional Information Per Serving (% based upon daily values): Calories 195, Total Fat: 6g, 9%; Saturated Fat: 1g, 3.5%; Cholesterol: 0mg, 0%; Sodium: 489mg, 20.5%; Total Carbohydrate: 31g, 19%; Dietary Fiber: 8g, 31.5%; Sugar: 11g; Protein: 7g
Tried this recipe?Let us know how it was!