Ingredients with Measurements:
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon cayenne pepper
- 1 can (14.5 ounces) diced tomatoes, undrained
- 1 can (14.5 ounces) chickpeas, drained and rinsed
- 2 cups vegetable broth
- 1 sweet potato, peeled and diced
- 2 carrots, peeled and sliced
- 1 red bell pepper, seeded and diced
- 1 zucchini, diced
- 1/2 cup frozen peas
- Salt and pepper to taste
- Fresh cilantro for garnish
Special equipment needed:
- Large pot or Dutch oven
Step-by-step instructions:
1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Add onion and garlic, and cook until onion is translucent.
3. Add curry powder, cumin, coriander, turmeric, and cayenne pepper. Cook for 1 minute.
4. Add diced tomatoes, chickpeas, and vegetable broth. Bring to a boil.
5. Add sweet potato, carrots, and red bell pepper. Reduce heat to low, cover, and simmer for 20 minutes.
6. Add zucchini and frozen peas. Cover and simmer for an additional 10 minutes.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh cilantro.
Time:
Preparation time: 15 minutes
Cooking time: 30 minutes
Temperature:
Medium heat for cooking
Serving size:
4-6 servings
Nutritional information:
Calories: 210
Fat: 6g
Carbohydrates: 35g
Fiber: 9g
Protein: 8g
Substitutions for ingredients:
- You can use any type of beans instead of chickpeas.
- You can use any type of broth instead of vegetable broth.
- You can use any type of vegetables that you like.
Variations:
- You can add tofu or tempeh for extra protein.
- You can add coconut milk for a creamier texture.
- You can add raisins or dried apricots for a touch of sweetness.
Tips and tricks:
- You can make this stew ahead of time and reheat it when ready to serve.
- You can serve this stew with rice or naan bread.
- You can adjust the spiciness by adding more or less cayenne pepper.
Storage instructions:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat in a pot over medium heat until heated through.
Presentation ideas:
- Serve in a bowl with a sprinkle of fresh cilantro on top.
Garnishes:
- Fresh cilantro
Pairings:
- Rice or naan bread
Suggested side dishes:
- Roasted vegetables
- Salad
Troubleshooting advice:
- If the stew is too thick, add more broth or water.
- If the stew is too thin, let it simmer for a few more minutes to thicken.
Food safety advice:
- Make sure to cook the vegetables until they are tender.
- Store leftovers in the refrigerator within 2 hours of cooking.
Food history:
- Curried vegetable stew is a popular dish in Indian cuisine.
Flavor profiles:
- Spicy, savory, and slightly sweet.
Serving suggestions:
- Serve hot with rice or naan bread.
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Region: Indian