Dietitian's Corner

March 8, 2019

 

Curried Vegetable and Chickpea Stew

Adapted from www.thekitchn.com                Makes: 8 to 10

 

 

Ingredients

  • 1 teaspoon olive oil

  • 1 large onion, diced

  • 1 tablespoon salt, divided

  • 2 medium potatoes, diced

  • 1 tablespoon curry powder

  • 1 tablespoon packed brown sugar

  • 1 tablespoon peeled and grated fresh ginger, or dry ginger

  • 3 cloves garlic, minced

  • 1/4 teaspoon freshly ground black pepper

  • 1/8 teaspoon cayenne pepper (optional)

  • 2 cups low-sodium vegetable broth, divided

  • 2 (15-ounce) cans chickpeas, drained and rinsed

  • 1 medium green bell pepper, diced

  • 1 medium head cauliflower, cut into bite-sized florets

  • 1 (28-ounce) can diced tomatoes with their juices

  • 1 (10-ounce) bag baby spinach

  • 1 cup coconut milk

 

 

Instructions

  1. Heat the oil in a large frying pan over medium heat until shimmering. Add the onion, season with 1 teaspoon of the salt, and sauté until translucent, about 5 minutes. Add the potatoes and 1 teaspoon of the salt, and sauté a few minutes.

  2. Stir in the curry, brown sugar, ginger, garlic, and cayenne and cook about 30 seconds. Pour in 1/4 cup of the broth and scrape up any browned bits from the bottom of the pan. Transfer this onion-potato mixture into the bowl of a 6-quart or larger slow cooker.

  3. Add the remaining 1 3/4 cups broth, chickpeas, bell peppers, cauliflower, tomatoes with their juices, pepper, and remaining 1 teaspoon salt. Stir to combine. The liquid should come about halfway up the sides of the bowl; add more broth as needed. Cover and cook on the HIGH setting for 4 hours.

  4. Stir in the spinach and coconut milk. Cover and let sit for a few more minutes to allow the spinach to wilt. Taste and season with salt and other seasonings as needed. Serve on its own, or over couscous, Israeli couscous, or orzo pasta.

Dutch-oven version: Instead of cooking in a slow cooker, simmer the stew in a large Dutch oven or soup pot over low heat on the stovetop or in a 350°F oven for 45 to 60 minutes, or until the potatoes are tender. Add the spinach and coconut milk and stir until the spinach has wilted.

 

Note *Use frozen vegetables instead of fresh – reduce the amount of stock added to the recipe*

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