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
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
-
Step1In 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.
-
Step2Heat 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.
-
Step3Serve 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
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