Ingredients with Measurements:
- 2 tablespoons vegetable oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon turmeric
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon cayenne pepper
- 2 cups vegetable broth
- 1 can (14.5 ounces) diced tomatoes, undrained
- 1 can (15 ounces) chickpeas, drained and rinsed
- 2 cups chopped vegetables (such as carrots, potatoes, and green beans)
- 1/2 cup chopped fresh cilantro
- 1/4 cup chopped fresh parsley
- 1 tablespoon lemon juice
Special equipment needed:
- Large pot or Dutch oven
Step-by-step instructions:
1. Heat the vegetable oil in a large pot or Dutch oven over medium heat.
2. Add the onion and garlic and cook until softened, about 5 minutes.
3. Add the cumin, coriander, smoked paprika, turmeric, salt, black pepper, and cayenne pepper. Cook for 1 minute, stirring constantly.
4. Add the vegetable broth, diced tomatoes, chickpeas, and chopped vegetables. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes or until vegetables are tender.
5. Stir in the cilantro, parsley, and lemon juice. Taste and adjust seasoning as needed.
6. Serve hot with rice or bread.
- Prep time: 15 minutes
- Cook time: 30 minutes
Temperature:
- Medium heat
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 200
- Fat: 6g
- Carbohydrates: 32g
- Protein: 7g
- Fiber: 8g
Substitutions for ingredients:
- Vegetable broth can be substituted with chicken or beef broth.
- Chickpeas can be substituted with any other type of beans.
- Any vegetables can be used in this recipe.
Variations:
- Add meat or tofu for a protein boost.
- Use different spices to change up the flavor profile.
- Add coconut milk for a creamy texture.
Tips and tricks:
- Use a variety of vegetables for a more colorful and nutritious stew.
- Add more or less cayenne pepper depending on your spice preference.
- Serve with a dollop of yogurt or sour cream for added creaminess.
Storage instructions:
- Store 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 chopped cilantro on top.
Garnishes:
- Chopped cilantro or parsley
Pairings:
- Serve with rice or bread.
Suggested side dishes:
- Naan bread
- Roasted vegetables
Troubleshooting advice:
- If the stew is too thick, add more broth or water to thin it out.
- If the stew is too thin, let it simmer for a few more minutes to thicken.
Food safety advice:
- Make sure all vegetables are washed and properly cooked before consuming.
Food history:
- Muria is a region in central India known for its spicy cuisine.
Flavor profiles:
- Spicy, savory, and slightly sweet.
Serving suggestions:
- Serve hot with rice or bread.
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