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Curried Vegetable Stew with Tamarind and Coconut Milk















Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber


Tamarind purre
3 ounces tamarind
1 cup water
2 teaspoons coriander
2 teaspoons cumin
1 teaspoon fenugreek seeds
½ teaspoon turmeric
½ teaspoon black pepper
½ teaspoon cinnamon
2 whole star anise
or a dash of fennel seed
3 tablespoons vegetable oil
1 large yellow onion
sliced lengthwise into 1/8 inch slices
2 teaspoons ginger root
finely chopped
3 cloves garlic
6 whole thai bird's eye chili peppers
stemmed and thinly sliced crosswise
1 large sweet red bell peppers
seeded, cut into one inch thick slices
3 cups cauliflower florets
4 ounces mushrooms, portabello
or shiitakes, sliced 1/4 inch thick, or other flavorful fresh mushrooms
½ teaspoon salt
or more to taste
14 ounces coconut milk
1 cup water
1 ½ cups chickpeas (garbanzo beans)
or yellow lentils, or channa dal
2 cups snow pea pods
or sugar snap peas
3 tablespoons cilantro
fresh chopped, up to 4


Place the tamarind in a bowl and cover with boiling water. Crush with a fork and set aside to soften for 1 to 2 hours, breaking up the pulp occasionally. Put through a sieve, using a spoon or spatula to push through the pulp. Discard the fibrous material in the sieve.

Measure ⅓ cup of tamarind purée and set aside. Combine the spices in a small bowl and set aside. Heat the oil over medium heat in a heavy 4 quart pot with tight fitting lid.

When it is hot, add the onion, ginger, garlic, and chiles, and cook, stirring, until the onion is softened, about 5 minutes. Add the spices and cook stirring until fragrant, about 3 minutes.

Add the red bell pepper, cauliflower, and mushrooms, and sprinkle with salt. Stir the spices, and continue to cook, stirring, for 5 minutes.

Increase the heat to high, and add the tamarind purée, coconut milk, and water to the pan.

Bring to a simmer, then reduce the heat and simmer gently for 20 minutes, stirring occasionally.

Add the garbanzo beans and simmer for 10 minutes until the vegetables are just tender.

Add the peas and simmer for 5 minutes until they are just tender.

Remove the star anise. Add salt to taste and sprinkle with cilantro.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 530g (18.7 oz)
Amount per Serving
Calories 46962% of calories from fat
 % Daily Value *
Total Fat 32g 50%
Saturated Fat 20g 100%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 613mg 26%
Total Carbohydrate 14g 14%
Dietary Fiber 10g 38%
Sugars g
Protein 22g
Vitamin A 38% Vitamin C 211%
Calcium 13% Iron 41%
* based on a 2,000 calorie diet How is this calculated?


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