Ingredients with Measurements:
- 2 tablespoons of vegetable oil
- 1 large onion, chopped
- 3 garlic cloves, minced
- 2 teaspoons of ground cumin
- 1 teaspoon of paprika
- 1 teaspoon of ground coriander
- 1 teaspoon of turmeric
- 1/2 teaspoon of ground cinnamon
- 1/2 teaspoon of ground ginger
- 1/2 teaspoon of cayenne pepper
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1 can of diced tomatoes (14.5 ounces)
- 2 cups of vegetable broth
- 2 cups of chopped carrots
- 2 cups of chopped potatoes
- 2 cups of chopped zucchini
- 1 can of chickpeas, drained and rinsed (15 ounces)
- 1/4 cup of chopped fresh parsley
- 1/4 cup of chopped fresh cilantro
- 1 tablespoon of lemon juice
Special Equipment Needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-Step Instructions:
1. Heat the vegetable oil in a large pot or Dutch oven over medium heat.
2. Add the chopped onion and minced garlic and cook until the onion is soft and translucent, about 5 minutes.
3. Add the ground cumin, paprika, ground coriander, turmeric, ground cinnamon, ground ginger, cayenne pepper, salt, and black pepper. Stir to combine and cook for 1-2 minutes until fragrant.
4. Add the diced tomatoes, vegetable broth, chopped carrots, chopped potatoes, and chopped zucchini. Stir to combine.
5. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes or until the vegetables are tender.
6. Add the drained and rinsed chickpeas, chopped fresh parsley, chopped fresh cilantro, and lemon juice. Stir to combine and cook for an additional 5 minutes.
7. Taste and adjust seasoning as needed.
8. Serve hot with your choice of garnishes and sides.
- Time:
Preparation time: 15 minutes
- Cooking time: 30-35 minutes
Temperature:
- Medium heat for sautéing onion and garlic
- Low heat for simmering the stew
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 250
- Total fat: 7g
- Saturated fat: 1g
- Cholesterol: 0mg
- Sodium: 800mg
- Total carbohydrates: 42g
- Dietary fiber: 10g
- Sugars: 10g
- Protein: 8g
Substitutions for ingredients:
- You can use any type of oil instead of vegetable oil.
- You can use any type of canned tomatoes instead of diced tomatoes.
- You can use any type of broth instead of vegetable broth.
- You can use any type of beans instead of chickpeas.
- You can use any type of fresh herbs instead of parsley and cilantro.
- You can use lime juice instead of lemon juice.
Variations:
- You can add other vegetables such as bell peppers, sweet potatoes, or butternut squash.
- You can add protein such as tofu, seitan, or tempeh.
- You can add spices such as cardamom, allspice, or nutmeg.
- You can make it spicier by adding more cayenne pepper or red pepper flakes.
Tips and Tricks:
- You can make this stew ahead of time and store it in the refrigerator for up to 3 days.
- You can freeze this stew for up to 3 months.
- You can serve this stew with rice, quinoa, or bread.
- You can garnish this stew with chopped nuts, yogurt, or sour cream.
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 hot.
Presentation Ideas:
- Serve in a bowl with a spoon.
- Garnish with chopped fresh herbs and chopped nuts.
Garnishes:
- Chopped fresh herbs such as parsley, cilantro, or basil
- Chopped nuts such as almonds, cashews, or peanuts
- Yogurt or sour cream
Pairings:
- Rice, quinoa, or bread
- Salad or roasted vegetables
Suggested Side Dishes:
- Naan bread
- Basmati rice
- Roasted vegetables
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 stew to an internal temperature of 165°F (74°C) to ensure that it is safe to eat.
- Store leftovers in the refrigerator within 2 hours of cooking.
- Reheat leftovers to an internal temperature of 165°F (74°C) before eating.
Food History:
- Rukam is a small village in the state of Andhra Pradesh in India. This stew is inspired by the flavors and ingredients of the region.
Flavor Profiles:
- This stew is savory, spicy, and slightly sweet. The combination of spices such as cumin, coriander, and cinnamon gives it a warm and earthy flavor.
Serving Suggestions:
- Serve this stew as a main course for lunch or dinner.
- This stew is vegan and gluten-free, making it a great option for those with dietary restrictions.
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