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Vegetarian Indian Stew

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By Betty Crocker Kitchens
Updated Sep 20, 2016
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Expand your culinary repertoire to include a vegetarian stew and a spicy Indian dish in one fell swoop with this tasty fall fare.

Vegetarian Indian Stew

  • Prep Time 30 min
  • Total 1 hr 15 min
  • Servings 6
  • Ingredients 17
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Ingredients

Stew

  • 2 tablespoons butter
  • 2 cups chopped (1/2 inch) onions
  • 1/2 teaspoon salt
  • 2 teaspoons garam masala
  • 2 tablespoons curry powder
  • 2 teaspoons grated gingerroot
  • 2 cloves garlic, chopped
  • 1 cup chopped (1/2 inch) peeled carrots
  • 1 cup chopped (1/2 inch) peeled potatoes
  • 1 cup vegetable broth
  • 1 can (28 oz) Muir Glen™ organic fire roasted diced tomatoes, undrained
  • 1 can (19 oz) Progresso™ chick peas, drained, rinsed
  • 1 cup canned light coconut milk

Serving Suggestions

  • 3 cups cooked basmati rice
  • 2 tablespoons chopped fresh cilantro, if desired
  • 2 tablespoons sliced scallions, if desired
  • 6 tablespoons yogurt, if desired

Instructions

  • Step 
    1
    In 5-quart Dutch oven, melt butter over medium-high heat. Add onions; cook about 3 minutes or until softened. Add salt, garam masala and curry powder; cook 3 to 5 minutes or until fragrant and brown. Add gingerroot and garlic; cook 1 minute. Add carrots and potatoes; cook 2 minutes. Add broth; simmer about 5 minutes or until potatoes and carrots are softened. Add tomatoes, chick peas and coconut milk; stir to combine.
  • Step 
    2
    Heat to boiling; reduce heat to medium-low. Simmer 30 to 45 minutes or until carrots and potatoes are tender and liquid is slightly reduced. Remove from heat; cool slightly.
  • Step 
    3
    Serve over rice, and top with remaining ingredients.

Nutrition

360 Calories
8g Total Fat
10g Protein
61g Total Carbohydrate
4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
360
Calories from Fat
70
Total Fat
8g
13%
Saturated Fat
4 1/2g
24%
Trans Fat
0g
Cholesterol
10mg
3%
Sodium
780mg
32%
Potassium
370mg
11%
Total Carbohydrate
61g
20%
Dietary Fiber
8g
33%
Sugars
4g
Protein
10g
% Daily Value*:
Vitamin A
90%
90%
Vitamin C
10%
10%
Calcium
10%
10%
Iron
15%
15%
Exchanges:
1 1/2 Starch; 0 Fruit; 2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.

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