Curried Vegetable Stew
Dive into a bowl of comforting and aromatic Curried Vegetable Stew, a vibrant medley of tender vegetables, hearty chickpeas, and creamy coconut milk infused with warm Indian-inspired spices like curry powder, cumin, and turmeric. This vegan-friendly recipe strikes the perfect balance between flavor and nutrition, featuring wholesome ingredients like zucchini, carrots, and spinach simmered to perfection in a rich tomato and vegetable broth base. Finished with a squeeze of zesty lime and a sprinkle of fresh cilantro, this one-pot wonder comes together in just an hour, making it an ideal choice for busy weeknights or meal prep. Pair it with warm naan bread or steamed rice for a complete, soul-satisfying meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 1 tablespoon fresh ginger, minced
- 2 tablespoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 0.5 teaspoon cayenne pepper (optional)
- 3 medium carrots, sliced
- 1 medium red bell pepper, diced
- 1 medium zucchini, sliced into half-moons
- 1 large russet potato, peeled and diced
- 14.5 ounces canned diced tomatoes (with juice)
- 4 cups vegetable broth
- 15 ounces canned chickpeas, drained and rinsed
- 13.5 ounces canned coconut milk
- 4 cups baby spinach leaves
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro, chopped (for garnish)
- 1 whole lime wedges (for serving)
Instructions
Heat olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes, stirring frequently, until softened.
Stir in the minced garlic and ginger, cooking for 1 minute until fragrant.
Add the curry powder, ground cumin, ground turmeric, and cayenne pepper (if using). Stir well to coat the onions in the spices.
Stir in the sliced carrots, diced bell pepper, zucchini, and diced potato. Cook for 5 minutes, stirring occasionally.
Add the canned diced tomatoes with their juice, vegetable broth, and chickpeas. Stir everything together.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 25 minutes, stirring occasionally, until the vegetables are tender.
Stir in the coconut milk and baby spinach leaves. Let the spinach wilt for 2-3 minutes.
Season the stew with salt and black pepper to taste.
Serve hot, garnished with chopped fresh cilantro and a squeeze of lime juice from the lime wedges.
Nutrition Facts
Calories |
376 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.0 g | 26% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1642 mg | 71% | |
| Total Carbohydrate | 43.4 g | 16% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 10.6 g | ||
| Protein | 10.6 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 120 mg | 9% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1247 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
