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Curried Winter Vegetable Stew

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Recipe

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Yield

4 servings

Prep

18 min

Cook

32 min

Ready

50 min
Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
5 cloves garlic
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1 each ginger
freshly peeled, about 3 inches chunk
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3 tablespoons butter, unsalted
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1 each cinnamon sticks
broken in half
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1 each bay leaves
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1 medium yellow onion
diced
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2 teaspoons curry powder
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1 cup tomatoes
whole and peeled in juice, roughly chopped
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1 cup yogurt
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2 cups water
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2 teaspoons kosher salt
plus more for seasoning
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2 large carrots
cut into 2-inch chunks
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2 small turnip
peeled and quartered
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1 pound butternut squash
seeded and cut into 11/2 inch wedges
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1 small zucchini
cut into 2-inch-long rounds, about 8 ounces
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14 ounces chickpeas (garbanzo beans)
1 can, rinsed and drained
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1 x black pepper
freshly ground
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1 each lemon
juice
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Ingredients

Amount Measure Ingredient Features
5 cloves garlic
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1 each ginger
freshly peeled, about 3 inches chunk
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45 ml butter, unsalted
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1 each cinnamon sticks
broken in half
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1 each bay leaves
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1 medium yellow onion
diced
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1E+1 ml curry powder
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237 ml tomatoes
whole and peeled in juice, roughly chopped
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237 ml yogurt
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473 ml water
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1E+1 ml kosher salt
plus more for seasoning
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2 large carrots
cut into 2-inch chunks
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2 small turnip
peeled and quartered
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453.6 g butternut squash
seeded and cut into 11/2 inch wedges
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1 small zucchini
cut into 2-inch-long rounds, about 8 ounces
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404.6 ml/g chickpeas (garbanzo beans)
1 can, rinsed and drained
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1 x black pepper
freshly ground
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1 each lemon
juice
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Directions

Purée the garlic and ginger in a small food processor (mini-chopper), into a paste. Set aside.

Heat the butter in a Dutch oven or soup pot over medium-high heat.

Add the onion and cook, stirring, until lightly browned, about 3 minutes.

Stir in the cinnamon and bay leaf, garlic-ginger paste, curry powder and cook, stirring, until lightly browned and fragrant, about 1 minute.

Stir in the tomato and yogurt and cook, stirring, until they separate from the oil and there is a distinctive sizzling sound, 6 to 8 minutes.

Continue to cook, stirring, for about 1 minute more.

Stir in the water, salt, and vegetables and bring to a boil.

Lower the heat and simmer, covered, stirring occasionally, until crisp-tender, 10 to 12 minutes.

Add the chickpeas, bring to a boil, and cook, uncovered, until the vegetables are tender and the liquid thickens, about 5 minutes more.

Season the curried vegetables with salt and pepper, and freshly squeezed lemon juice.

Transfer to a serving bowl and serve with basmati rice and chutney if desired.

Enjoy.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 574g (20.2 oz)
Amount per Serving
Calories 34332% from fat
 % Daily Value *
Total Fat 12g 19%
Saturated Fat 7g 35%
Trans Fat 0g
Cholesterol 31mg 10%
Sodium 1565mg 65%
Total Carbohydrate 18g 18%
Dietary Fiber 8g 30%
Sugars g
Protein 21g
Vitamin A 390% Vitamin C 76%
Calcium 21% Iron 17%
* based on a 2,000 calorie diet How is this calculated?
 

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