Indian Stew
Warm, hearty, and bursting with vibrant flavors, this Indian Stew is a comforting plant-based dish that’s perfect for cozy evenings. Packed with the aromatic goodness of garlic, ginger, and a medley of Indian spices like cumin, turmeric, and garam masala, this nutrient-rich recipe combines tender lentils, wholesome vegetables like carrots, potatoes, and cauliflower, and fresh spinach for a nutritious twist. Simmered in a savory tomato-infused broth, it’s a one-pot meal that’s easy to prepare in under an hour. Serve it piping hot with a garnish of fresh cilantro and an optional dollop of yogurt for a touch of creaminess. Ideal for vegans, vegetarians, and spice enthusiasts alike, this Indian Stew is a flavorful way to add warmth and health to your table.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large, chopped onion
- 4 minced garlic cloves
- 1 tablespoon, minced ginger
- 1 teaspoon cumin seeds
- 1 teaspoon ground turmeric
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1 teaspoon garam masala
- 1 14-ounce can crushed tomatoes
- 1 cup, rinsed brown lentils
- 4 cups vegetable broth
- 2 medium, sliced carrots
- 2 medium, diced potatoes
- 2 cups cauliflower florets
- 2 cups, fresh spinach
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon black pepper
- 0.25 cup, chopped (for garnish) fresh cilantro
- 0.5 cup (optional, for serving) plain yogurt
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the chopped onion and sauté for 5-6 minutes until soft and translucent.
Stir in the minced garlic, ginger, and cumin seeds, cooking for another 1-2 minutes until fragrant.
Add the ground turmeric, coriander, paprika, and garam masala, stirring to coat the onions evenly.
Pour in the crushed tomatoes and cook for 3-4 minutes, stirring occasionally to let the spices blend.
Add the rinsed lentils, vegetable broth, sliced carrots, and diced potatoes. Bring the mixture to a boil.
Reduce the heat to low, cover, and let the stew simmer for 20 minutes, stirring occasionally.
Add the cauliflower florets and continue simmering for an additional 10 minutes until all the vegetables and lentils are tender.
Stir in the fresh spinach, allowing it to wilt. Season with salt and black pepper to taste.
Remove from heat. Serve hot, garnished with fresh cilantro and a dollop of plain yogurt, if desired.
Nutrition Facts
Calories |
254 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 768 mg | 33% | |
| Total Carbohydrate | 40.2 g | 15% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 9.9 g | ||
| Protein | 10.8 g | 22% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 144 mg | 11% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1254 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.
