Indian Stew Over Rice Recipe

Looking for an easy Indian Stew over rice recipe? Learn how to make Indian Stew over rice using healthy ingredients.


Submitted by loriesims

Makes 8 servings



Roasted vegetables create the base for this indian spiced stew.

Recipe Ingredients for Indian Stew over rice

1 eggplant
1 small zucchini
1 yellow squash
4 carrots
2 onions
3 cloves garlic
3 tomatoes
1 acorn squash
1 1/2 tbsp. olive oil
4 cps vegetable broth
2 tbsp. curry
1/2 tbsp. coriander
1/2 tbsp. cumin
1 tsp. turmeric
1 tbsp. garam masala
1 tbsp. salt
1/2 cup lentils
3/4 lb. lamb
6 ounces spinach
2 cups basmati rice

Recipe Directions for Indian Stew over rice

  1. Cut up eggplant into 1 inch chunks, slice zucchini and yellow squash into 3/4 inch slices, peel and slice carrots into 1 inch chunks, peel and cut up acorn squash into chunks, cut onion into 6 chunks, cut tomatoes into 4 chunks

  2. Put onions, tomatoes, garlic and half carrots on one cookie sheet sprayed with PAM, and put the other vegetables on another cookie sheet

  3. drizzle olive oil over both sheets

  4. bake in 400 degree oven for 40-45 minutes

  5. puree the tomatoes, onions, garlic, half carrots

  6. pour 1/2 cup vegetable broth on both cookie sheets to help scrape off the juices

  7. put the puree, the cookie sheet juices, the remaining vegetable broth, and the other vegetables into a big pot with about 2 cups of water, and all spices

  8. simmer for 30 minutes

  9. meanwhile, brown the ground lamb and skim off all grease. Add to simmering soup

  10. Simmer until spices are blended, about 10 minutes more. Add spinach and cook 5-7 minutes more. Serve over basmati rice

Categories

Main Dish

Nutrition Facts
Serving Size 505.5g
Amount Per Serving
Calories
419
Calories from Fat
68
% Daily Value*
Total Fat
7.6g
12%
Saturated Fat
1.9g
10%
Trans Fat
0.0g
Cholesterol
38mg
13%
Sodium
1340mg
56%
Potassium
1244mg
36%
Total Carbohydrates
64.5g
21%
Dietary Fiber
10.4g
42%
Sugars
6.7g
Protein
24.2g
Vitamin A 156% Vitamin C 51%
Calcium 12% Iron 28%
* 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
  • High in manganese
  • Very high in vitamin A
  • High in vitamin C
  •   Bad points
  • High in sodium
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