Vegetable Stew from Northern India

This is a very good vegetarian dish with lots of flavor. A recipe from one of my Eating Well Magazines. Enjoy it.

• Ready In: 1 hr 30 mins
• Serves: 6

Ingredients

• 1  tablespoon  extra-virgin olive oil
• 1  large onion, thinly sliced
• 4  garlic cloves, minced
• 1  teaspoon ground cumin
• 1  teaspoon ground coriander
• 1⁄2 teaspoon ground cinnamon
• 1⁄4 teaspoon cardamom
• 1⁄8 teaspoon cayenne pepper
• 1  lb new potato, scrubbed and quartered
• 1 1⁄2 cups water
• 1⁄2 teaspoon salt
• 1 (19 ounce) can chickpeas, rinsed
• 1 (14 ounce) can crushed tomatoes, preferably fire-roasted
• 1  lb  baby carrots
• 3⁄4 cup fresh cilantro, chopped
• 3⁄4 cup low-fat plain yogurt (optional)

Directions

1. Heat oil in a Dutch oven over medium heat. Add onions and cook, stirring often, until fragrant and beginning to brown, 5 to 6 minutes. Add garlic and cook until fragrant about 1 minute.
2. Add ground cumin, coriander, cinnamon, cardamom and cayenne. Cook stirring until fragrant, for about 30 to 60 seconds. Add potatoes, water and salt; bring to a simmer. Cover and cook for 10 minutes. Add chickpeas, tomatoes and carrots; stir to combine. Bring to a simmer.
3. Reduce heat to low and simmer partially covered, stirring occasionally and adding 1/2 cup water, if needed, until the potatoes and the carrots are tender for about 30 to 35 minutes. Stir in cilantro. Serve with yogurt, if desired.
4. Nutrition Per serving: 264 Calories; 4 g Fat; 1 g Sat; 2 g Cholesterol; 51 g Carbohydrates; 9 g Protein; 10 g Fiber; 604 mg Sodium; 997 mg Potassium 3 Carbohydrate Serving Exchanges: 2 starch, 2 vegetable, 1 very lean meat.