Curried Vegetable Stew
Yield
4 servingsPrep
70 minCook
150 minReady
3 hrsLow Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | cup |
chickpeas (garbanzo beans)
dried |
|
| 4 | cups |
water
|
|
| 2 | cups |
onions
sliced |
|
| 3 | each |
garlic cloves
crushed |
|
| 2 | each |
potatoes
chopped |
|
| 2 | each |
carrots
sliced |
|
| 1 | each |
cauliflower florets
chopped |
*
|
| 1 | cup |
green peas
frozen |
|
| 1 | cup |
tomato juice
|
|
| 2 | teaspoons |
ginger
grated |
|
| 1 | teaspoon |
coriander
dried |
|
| 1 | teaspoon |
cumin
ground |
|
| 1 | teaspoon |
turmeric
dried |
|
| ½ | teaspoon |
cinnamon
|
|
| ⅛ | teaspoon |
cayenne pepper
optional |
|
| 2 | tablespoons |
soy sauce, tamari
low sodium |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 237 | ml |
chickpeas (garbanzo beans)
dried |
|
| 946 | ml |
water
|
|
| 473 | ml |
onions
sliced |
|
| 3 | each |
garlic cloves
crushed |
|
| 2 | each |
potatoes
chopped |
|
| 2 | each |
carrots
sliced |
|
| 1 | each |
cauliflower florets
chopped |
*
|
| 237 | ml |
green peas
frozen |
|
| 237 | ml |
tomato juice
|
|
| 1E+1 | ml |
ginger
grated |
|
| 5 | ml |
coriander
dried |
|
| 5 | ml |
cumin
ground |
|
| 5 | ml |
turmeric
dried |
|
| 2.5 | ml |
cinnamon
|
|
| 0.6 | ml |
cayenne pepper
optional |
|
| 3E+1 | ml |
soy sauce, tamari
low sodium |
|
Directions
Place beans and water in a large pot.
Bring to a boil, remove from heat, cover and let rest 1 hour.
Return to heat and simmer 1½ hours.
Then add onion, garlic, potato, carrots, tomato juice, and all the spices.
Continue to cook over medium heat 30 minutes.
Then add cauliflower, cook 20 minutes and finally add the peas and cook for 10 minutes more.
Serve over rice or another whole grain.
