Curried Vegetable Stew
User Reviews
5
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Prep Time
15 mins
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Cook Time
1 hr
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Total Time
1 hr 15 mins
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Servings
8 servings
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Calories
272 kcal
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Course
Main Course
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Cuisine
Indian
Curried Vegetable Stew
Description
The Curried Vegetable Stew begins by sautéing onions with salt to soften and develop sweetness, then adding curry powder, brown sugar, grated ginger, garlic, black pepper, and optional cayenne for a balanced, mildly spicy base. Deglazing the pan with vegetable broth lifts flavor from the bottom, preparing a deeply flavored stew.
Potatoes, chickpeas, diced red peppers, cauliflower florets, and fire-roasted tomatoes are combined and simmered until tender, allowing the sauce to thicken and flavors to meld. Stirring in coconut milk adds creaminess and richness, and fresh baby spinach or kale is folded in last for a slight wilt and added green freshness.
This stew is versatile for serving with cooked rice, quinoa, or other grains to soak up the complex sauce. The texture features tender, stewed vegetables with a comforting, mildly spicy curry sauce. The recipe accommodates slow cooker preparation, beginning with sauteing aromatics then transferring to slow cooking.
The stew can be made in a large pot or slow cooker, suitable for batch cooking and warming over multiple meals.
Ingredients
- 1 tablespoons olive oil
- 1 whole onion large, diced
- 2 1/2 teaspoons kosher salt divided
- 1 tablespoon curry powder
- 1 tablespoon brown sugar
- 1 inch ginger fresh, peeled and grated, about 1 tbsp
- 3 whole garlic cloves, minced
- 1/4 teaspoon black pepper
- 1/4 teaspoon cayenne pepper omit if spice sensitive
- 1/2 cup vegetable broth
- 6 whole potato baby yellow, diced
- 3 1/2 cups chickpeas drained and rinsed
- 2 whole red bell pepper diced
- 1 cauliflower cut into bite sized florets, head
- 28 ounces fire roasted tomatoes
- 10 ounces baby spinach or baby kale
- 13.5 ounces coconut milk full fat
- rice cooked, or quinoa or grains for serving (optional
Instructions
- Heat the oil in the bottom of a large soup pot over medium heat. Add the onion and 1 tsp of salt and sauté until translucent, about 5 minutes.
- Add the curry, brown sugar, ginger, garlic, black pepper and cayenne and stir until fragrant, about 30 seconds. Pour in 1/2 cup of vegetable broth and scrape up and brown bits from the bottom of the pan.
- Add the potatoes, chickpeas, peppers, cauliflower, tomatoes (with the juice) and an additional 1 1/2 tsp of salt. Stir to combine and bring to a boil. Cover and simmer over for 45 - 60 minutes, stirring occasionally, until the vegetables are tender.
- Stir in the coconut milk. Add the baby spinach or kale and stir until the greens have wilted slightly. Add more salt and pepper to taste, if desired. Serve warm as-is or over your choice of cooked rice.
Slow Cooker Instructions:
- Heat oil in a large skillet over medium heat. Add the onion and 1 tsp of salt and sauté until translucent, about 5 minutes. Add the potatoes and an additional tsp of salt. Sauté until the potatoes turn slightly translucent around the edge. Add the curry, brown sugar, ginger, garlic, black pepper and cayenne and stir until fragrant, about 30 seconds. Pour in 1/2 cup of vegetable broth and scrape up the brown bits from the bottom of the pan. Transfer the potato/onion mixture to a 6 qt (or larger) slow cooker. Add chickpeas, peppers, cauliflower, tomatoes (with the juice), and an additional 1 1/2 tsp salt. Stir to combine. Cover and cook for 4 hours on high heat. Add the coconut milk and baby spinach or kale and stir until the greens have wilted slightly. Add more salt and pepper if desired. Serve warm as-is or over your choice of cooked rice.
Notes
- Use a large 6-8 quart pot with lid for stovetop cooking, or a 6 quart (or larger) slow cooker.
- Slow cooker method involves sautéing onions and seasoning first, then transferring all ingredients to the slow cooker for cooking.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 272 kcal
% Daily Value*
| Calories | 272kcal | 14% |
| Carbohydrates | 30g | 10% |
| Protein | 9g | 18% |
| Fat | 14g | 22% |
| Saturated Fat | 9g | 45% |
| Sodium | 982mg | 41% |
| Potassium | 563mg | 12% |
| Fiber | 7g | 28% |
| Sugar | 7g | 14% |
| Vitamin A | 3810IU | 76% |
| Vitamin C | 20.2mg | 22% |
| Calcium | 115mg | 12% |
| Iron | 5.4mg | 30% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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