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Curried Vegetable Stew
5 from 39 votes

Curried Vegetable Stew

Curried Vegetable Stew is a hearty, fragrant dish combining baby potatoes, chickpeas, red bell peppers, cauliflower, and spinach in a spiced tomato and coconut milk broth. The curry powder, ginger, garlic, and spices create a warming flavor profile, while simmering allows the vegetables to become tender and infused with the rich sauce, making it a comforting meal served over grains.

Prep Time
15 mins
Cook Time
1 hr
Total Time
1 hr 15 mins
Servings: 8 servings
Calories: 272 kcal
Course: Main Course
Cuisine: Indian

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

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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:
  1. 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

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%)

Nutrition Facts

Serving: 8 servings

Amount Per Serving

Calories 272

% 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.