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Austin Curried Vegetable and Chickpea Stew Recipe

Looking for an easy AUSTIN Curried Vegetable and Chickpea Stew recipe? Learn how to make AUSTIN Curried Vegetable and Chickpea Stew using healthy ingredients.


Submitted by jaustin23

Makes 4 servings



http://www.thekitchn.com/thekitchn/main-dish/slowcooker-recipe-curried-vegetable-and-chickpea-stew-067520 This is a great clearing-out-the-fridge recipe. You can add or substitute any number of vegetables - carrots, parsnips, turnips, and swiss chard would do particularly well. For a spicier dish, add another chili! Since this makes such a large batch, you can freeze what you don't think you'll eat. Just freeze it before adding the coconut milk since this has a tendency to separate once frozen. This recipe is also easily replicated in a dutch oven. Pre-heat your oven to 350-degrees and do all the steps in you dutch oven. Cover and cook for two hours or until the vegetables are tender.

Recipe Ingredients for AUSTIN Curried Vegetable and Chickpea Stew

1 teaspoon olive oil
150 grams onion, diced
500 grams potatoes, peeled and diced
1 tablespoon salt
1 tablespoon curry powder
2 teaspoons brown sugar
1 tablespoon ginger, peeled and grated
3 garlic cloves, minced
1 jalapeno pepper, minced
2 cups vegetable broth
3 1/2 cups (2 cans) chickpeas, drained and rinsed
1 green bell pepper, diced
800 grams cauliflower, cut into bite-sized florets
28 oz diced tomatoes, with their juices
1/4 teaspoon black pepper
10 ounces spinach
7 oz lite coconut milk (1/2 can)

Recipe Directions for AUSTIN Curried Vegetable and Chickpea Stew

  1. Heat the oil in a skillet over medium heat. Sauté the onion with one teaspoon of salt until translucent, about 5 minutes. Add the potatoes and another teaspoon of salt, and sauté until just translucent around the edges.

  2. Stir in the curry, brown sugar, ginger, garlic, and chili and cook until fragrant, about 30 seconds. Pour in 1/4 cup of broth and scrape the bottom of the pan to deglaze. Pour this onion-potato mixture into the bowl of your slow cooker.

  3. To the slow-cooker, add the rest of the broth, chickpeas, bell pepper, cauliflower, tomatoes with their juices, the pepper, and the final teaspoon of salt. Stir to combine. The liquid should come half-way up the sides of the bowl; add more broth as necessary. Cover and cook for 4 hours on HIGH.

  4. Stir in the spinach and coconut milk. Cover with lid for 1 minute to allow the spinach to wilt. Taste and adjust salt and other seasonings as needed.

  5. Serve on its own or over cous cous, Israeli cous cous, or orzo pasta.

Categories

Main Dish

Nutrition Facts
Serving Size 1065.9g
Amount Per Serving
Calories
492
Calories from Fat
80
% Daily Value*
Total Fat
8.9g
14%
Saturated Fat
3.3g
17%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
2572mg
107%
Potassium
2298mg
66%
Total Carbohydrates
82.9g
28%
Dietary Fiber
20.9g
84%
Sugars
18.4g
Protein
25.3g
Vitamin A 189% Vitamin C 349%
Calcium 26% Iron 43%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • Very high in sodium
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