Curried Vegetable Stew


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A fast skillet dish flavored with rich Indian spices, raisins and tomatoes. Serve over rice or with pita bread and plain yogurt.

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Time needed

30 min preparation + 40 min cooking

Serving Size / Yield

10 Cups


  • 1 Tbs. olive oil
  • 1 med. onion, coarsely chopped
  • 5 C. small cauliflower flowerets (about 1 sm. head)
  • 4 med. carrots, peeled and cut lengthwise in half, then crosswise into 1/4-inch slices
  • 1 Tbs. minced, peeled fresh ginger
  • 3 garlic cloves, crushed with press
  • 1 Tbs. curry
  • 1 tsp. ground cumin
  • 3/4 tsp. salt
  • 1/8 to 1/4 ts. ground red pepper (cayenne)
  • 2 15-19 oz. cans garbanzo beans, rinsed and drained
  • 1 14.5 oz. can diced tomatoes
  • 1/4 C. golden raisins
  • 1/2 C. water
  • 1/2 C. loosely packed fresh cilantro leaves, chopped

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In nonstick 12-inch skillet, heat oil over medium heat until hot.  Add onion and cook, stirring occasionally, 5 minutes.  Increase heat to medium-high; add cauliflower and carrots and cook, stirring occasionally, until vegetables are lightly browned, about 10 minutes.  Add ginger, garlic, curry powder, cumin salt and ground red pepper; cook, stirring, 1 minute.

Add beans, tomatoes with their juice, raisins and water; heat to boiling over high heat.  Reduce heat to low; cover and simmer until vegetables are tender and sauce thickens slightly, 15 to 20 minutes.  Stir in cilantro and serve.

Each serving: About 430 calories, 18g protein, 74mg carbohydrate, 10g total fat (1g sat.), 0mg cholesterol, 1,430mg sodium.

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