Curried Mixed Vegetable Stew
This colorful vegetable curry is an easy, aromatic way to enjoy veggies in a warming, spiced (but not too spicy) sauce. Serve with fresh flatbread, brown rice or other grain, and a simple salad of cucumber mixed with coconut yogurt and cilantro.
Serves: 6 to 8
- 1 tablespoon olive or other healthy vegetable oil
- 1 large onion, chopped
- 3 to 4 cloves garlic, minced
- 14- to 16-ounce can diced tomatoes, undrained
- 1 small fresh hot chili, seeded and minced, optional
- 2 teaspoons grated fresh or jarred ginger
- 2 teaspoons good-quality curry powder or garam masala, or to taste
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon cinnamon
- 2 large potatoes, peeled and finely diced
- 3 heaping cups bite-sized cauliflower pieces
- 2 large carrots, sliced
- 1/4 cup chopped fresh cilantro
- 2 cups green beans, cut into 1-inch pieces (use organic frozen green beans
if fresh are unavailable)
- Salt to taste
- 1 cup plain, non-dairy yogurt (soy or coconut) for topping, optional
Heat the oil in a soup pot. Add the onion and sauté over medium heat until it is translucent. Add the garlic and sauté until the onion is golden.
Add the tomatoes, optional chili, ginger, and spices. Stir in 1 cup water. Bring to a simmer, then stir in the potatoes, cauliflower, and carrots. Cover and simmer over medium-low heat for 20 minutes, stirring occasionally.
Stir in the green beans, then simmer for 10 minutes longer, until the vegetables are tender but not overdone. While cooking, there should be enough liquid to form a sauce; if needed, add additional water, but not so much that the mixture becomes soupy.
You can let this stew stand off the heat for an hour or so before serving to allow the flavors to meld. Heat through as needed. Just before serving, stir in the cilantro and season with salt. Serve in bowls; pass around nondairy yogurt for topping individual servings if desired.