Masala Vegetable Stew
This hearty curry becomes the centerpiece of a satisfying meal served over hot cooked grains, and accompanied by Chapatis (page 158) and a simple, palate-cooling salad of cucumbers and tomatoes.
For a milder flavor, use one 4-ounce can chopped mild green chilies instead of fresh.
Recipe information
Yield
6 to 8 servings
Ingredients
Preparation
Step 1
Heat the oil in a soup pot and add the onion, garlic, and carrots. Sauté over medium-low heat until the onion is golden, stirring frequently, about 10 minutes.
Step 2
Add the water, eggplant, potatoes, bell pepper, tomatoes, ginger, chilies, and garam masala. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 20 to 25 minutes, or until the vegetables are tender but not overdone.
Step 3
Stir in the peas and cilantro and season with salt. Taste for spiciness and adjust the seasonings as desired. Mash some of the potato dice with a wooden spoon to thicken the cooking liquid. Simmer over low heat, uncovered, for an additional 5 to 10 minutes. The vegetables should be enveloped in a thick liquid.
Step 4
Serve at once, or if time allows, let the soup stand off the heat for an hour or so, then heat through before serving. Serve in bowls alone or over hot cooked grains.
Variation
Step 5
You may substitute other vegetables for the ones listed here. Instead of eggplant, try substituting a medium head of cauliflower, chopped into bite-sized pieces, or use corn kernels in place of the peas. Sweet potato may be used in place of white potato.
Nutrition Information
Step 6
Per serving:
Step 7
Calories: 148
Step 8
Total fat: 4g
Step 9
Protein: 5g
Step 10
Fiber: 7g
Step 11
Carbohydrate: 26g
Step 12
Cholesterol: 0mg
Step 13
Sodium: 48mg
