KristinComment

Curried Vegetable Stew

KristinComment
Curried Vegetable Stew
 

This curry is so warming and delicious and makes the perfect meal on a chilly winter day. Sometimes I'll make a batch of it on a Sunday evening and re-heat it throughout the week in a saucepan for a quick weeknight meal. 

This root vegetable is all sorts of good for you. It's made with protein & fiber-rich organic chickpeas and quinoa which also contain healthy minerals like iron & manganese. Then there are all of the vegetables: baby spinach, fresh green beans, carrots, bell pepper and white onion which add an assortment of vitamins and minerals. Potatoes make a nice addition to this curry as it's a great source of potassium, iron, vitamin C and vitamin B6. Then we have the spices like inflammation-fighting curry powder, fresh garlic, jalapeño and fresh ginger. All of these foods combined make for one very healthy, delicious & warming winter stew.

Makes: 8 servings

What You'll Need

  • Two cups vegetable broth
  • One 28-ounce can diced tomatoes with their juices
  • One 14-oz can of chickpeas, drained and rinsed
  • One can light coconut milk
  • Five cups raw baby spinach
  • Two cups green beans, chopped into 1-inch pieces
  • Two large carrots, thinly sliced
  • Two russet potatoes, peeled and diced
  • One red bell pepper, seeded and diced
  • One yellow bell pepper, seeded and diced
  • One medium white onion, diced 
  • One jalapeño pepper, seeded and minced
  • One Tablespoon fresh ginger, peeled and grated
  • Three garlic cloves, minced
  • Two Tbsp. olive oil
  • Two Tbsp. curry powder
  • Two teaspoons brown sugar
  • One Tablespoon salt
  • Quinoa or brown rice to serve with it (optional but recommended)

To Make: 

Heat 1 tablespoon of olive oil in a Dutch oven over medium heat. Sauté the diced onion and minced jalapeño pepper with one teaspoon of salt for 5 minutes, stirring regularly to avoid burning. Add the diced potatoes, carrot and another tablespoon of olive oil and another teaspoon of salt. Sauté for 5 more minutes, stirring continuously. 

Stir in the curry powder, brown sugar, ginger and garlic. Immediately add vegetable broth, chickpeas, diced bell peppers, chopped green beans, diced tomatoes with their juices and the final teaspoon of salt. Stir to combine all ingredients. 

Cover and cook for 90 minutes, removing the lid and stirring every 30 minutes. During this time period, cook any grain or pilaf you choose in a separate cooking pot or rice cooker (I use quinoa and it is dee-licious). 

Add spinach and coconut milk. Cover with lid and cook for an additional 5 minutes to allow the spinach to wilt. Serve in bowls along with your grain of choice.

 

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