Sometimes you just want a different flavor profile to shake up the same-old, same-old routine. I created this stew last winter and was surprised at how good it was, but for those of us who cook without recipes, I wondered whether I would be able to create it again from memory. Thankfully, I was able to do so. If you like the middle Eastern market flavors, you should love this vegan stew, stocked full of vegetables, fragrant with Garam Masala, garlic and herbs, it’s an impressive pot of vegetables, looking deceivingly decadent, but is low-fat, high in fiber and easy to make.
Makes 8 – 1 ½ Cup Servings
- 1 Tbsp Olive Oil
- 1 ½ Tbsp Garam Masala
- 1 Tbsp Curry Powder
- 1 Medium Onion Diced
- 2 Stalks Celery Diced
- 4 Large Cloves Garlic, Minced
- 40 Oz Vegetable Broth (or Chicken if you are not vegan/vegetarian)
- 1 Large Yam, Cubed
- ½ Large Red Bell Pepper (or Assorted Sweet Peppers)
- 1 Small Medium-Spicy Pepper, Fresno, Jalapeno, etc., minced (or ½ to 1 Tsp Dried Red Pepper Flakes) depending on your spice desire.
- 2 Large Carrots, Diced
- 2 Zucchinis, Diced
- 1 Ear Corn, Kernels Removed
- Spinach, Chard or Kale (2 Cups Packed and Chopped)
- 2 Tbsp Fresh Cilantro Minced (or 1 TBSP Dried)
- 2 Tbsp Fresh Parsley, Minced (or 1 TBSP Dried)
- 1 Can Diced Tomatoes in Juice (Or Fresh 1 ½ Cups)
- 1 Can Garbanzo Beans, Drained
Prep all your vegetables and set aside.
In a large soup pot, heat the olive oil and add the garam masala and curry spices. On medium heat, toast the spices about 2 minutes and let their fragrance release, [pause to inhale the nutmeg, cinnamon and pungent spices and smile].
Add the onion, garlic and celery, continue to cook over medium heat another 5 – 10 minutes stirring frequently and scraping the bottom of the pot. Add the broth, the peppers and yam. Bring to a low boil, cover and cook 5 minutes to give the yams a head start. Add the rest of the ingredients, return the cover and simmer on low until the vegetables are tender, approximately 15 minutes. Be careful not to over-cook.
Add salt and pepper to taste if necessary, you might not need any additional depending on the sodium in your broth and the spiciness of your peppers.
Ladle into bowls and serve with a side of naan bread or pita if desired.
Nutritional Facts (Approx)
Servings 8 – 1 1/2 Cups Each
- Calories per Serving = 145
- Fat – 3 Grams (4%)
- Cholesterol = 0 mg
- Sodium = 621 mg (26%)
- Potassium = 569 mg (16%)
- Carbs = 25 Grams (8%)
- Fiber = 6 grams (23 %)
- Sugars = 4 mg
- Protein = 5 grams
- Vitamin A = 19%
- Vitamin C = 38%
- Calcium = 6%
- Iron = 7%