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Vegetarian Skillet Stew

Recipe Image

Preparation facts

Cooking Time: 20 minutes

Prep Time: 15 minutes

Total Time: 35 minutes

Yield: 6 servings

Ingredients

1 tsp (2g) cumin seed

1/2 tsp (1g) ground ginger

Half 3-inch (8-cm) cinnamon stick

1/2 tsp (1g) turmeric

2 medium-sized potatoes, cut into 1-inch (2.5-cm) chunks

2 Tbs (30mL) extra virgin olive oil

1 medium yellow onion, diced

4–5 cloves garlic

2 medium carrots, cut into 1/8-inch (0.3-cm) rounds

2 tsp (12g) sea salt

2 to 3 cups (480 to 720mL) vegetable stock

1 bunch greens of choice, chopped

3 cups (545g) garbanzo beans, cooked

1/2 cup (120mL) stock

3/4 cup (115g) currants

1 Tbs (15mL) balsamic vinegar

1/4 cup (10g) parsley, chopped

Directions

Grind all spices together.

Place the potatoes in a steamer basket and steam until fork tender. Set aside.

Heat a 3- to 4-quart (2.9- to 3.8-L) skillet. Add the olive oil.

Add the onions, stirring to coat with the oil.

Next, add the ground spices and garlic, mixing into the onions.

Add the carrots, coating again with the oil and spices.

Pour in the 2 to 3 cups (480 to 720mL) of stock. Add the beans and the chopped greens. Cover and cook until the carrots and greens are tender.

Add the potatoes.

Remove 1/2 cup (120mL) of the cooking stew and purée in a blender. Return to the skillet.

Add the currents, vinegar, and chopped parsley. Serve immediately over brown basmati rice.

Recipe by Mary Martha Shaw

Nutrition facts

Serving Size 1 serving
Calories 342
Calories from Fat 65 (19%)
% Daily Value*
11%Total Fat 7g
6%Saturated Fat 1.1g
Polyunsaturated Fat 1.4g
Monounsaturated Fat 4.3g
1%Cholesterol 3mg
51%Sodium 1225mg
32%Potassium 1137mg
20%Total Carbohydrate 61g
39%Dietary Fiber 9.6g
Sugars 16g
Sugar Alcohols 0g
23%Protein 12g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.