Saturday, October 8, 2011

Vegetarian Curry Stew

Vegetarian Curry Stew

Serve this fragrant and robust stew over steaming brown rice or whole grains for a hearty meal. You can also experiment with different beans or try substituting lentils or tofu.

1 tablespoon olive oil
2 cups finely chopped red onions
2 tablespoons finely chopped, peeled fresh ginger
1 tablespoon minced garlic
1 cup diced fire-roasted tomatoes or chopped, seeded, peeled fresh tomatoes, or tomato sauce
1 tablespoon ground coriander
1 tablespoon ground cumin
1/2 teaspoon ground cardamom
1/4 teaspoon ground cinnamon
3 cups fat-free, low-sodium vegetable or chicken broth
1 (12-ounce) sweet potato, peeled and cut into 1/2" cubes (about 2 cups)
1 cup cooked black beans (see note)
1 cup cooked chickpeas (see note)
Salt and pepper, to taste
1/3 cup chopped fresh cilantro, without stems
Fresh lime wedges

In a large, heavy pot, heat the oil over medium heat. Add the onions and cook, stirring occasionally, for about 10 minutes, or until tender but not brown. Add the ginger and garlic and cook for about 1 minute or until fragrant. Do not brown the garlic.

Add the tomatoes and simmer for 5 minutes. Add the coriander, cumin, cardamom, and cinnamon and cook for about 1 minute, or until very fragrant. Add the broth and bring to a boil. Stir in the sweet potato and simmer for about 4 minutes. Add the beans and chickpeas and simmer for about 5 minutes, or until cooked through. Season with salt and pepper. Serve hot, sprinkled with cilantro and a squeeze of lime juice.

Note: For chicken curry, add 1 pound boneless, skinless chicken breasts, cut into 1/2" cubes, in place of the beans and chickpeas.

Yield: 8 (1-cup) servings

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