Vegan Vegetable Stew

This Vegan Vegetable Stew is a hearty and aromatic dish infused with Indian spices, perfect for a comforting supper. Packed with colorful vegetables and legumes, it offers a nutritious and satisfying meal for any night of the week.

Ingredients

• Olive oil - 2 tablespoons
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1 teaspoon
• Ginger, grated - 1 tablespoon
• Garlic, minced - 2 cloves
• Onion, chopped - 1 medium
• Tomato, chopped - 1 medium
• Carrot, diced - 1 medium
• Potato, diced - 1 medium
• Green bell pepper, diced - 1 medium
• Zucchini, diced - 1 medium
• Green peas - 100 grams
• Chickpeas, cooked - 100 grams
• Vegetable broth - 500 ml
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh cilantro, chopped - for garnish

Steps

1. Heat olive oil in a large pot over medium heat. Add cumin seeds and mustard seeds, and sauté until they start to pop.
2. Add the grated ginger and minced garlic, sautéing for about 1 minute until fragrant.
3. Stir in the chopped onion and cook until it becomes translucent, about 5 minutes.
4. Add the chopped tomato and cook for another 3-4 minutes until it softens.
5. Mix in the diced carrot, potato, green bell pepper, and zucchini, stirring well to combine with the spices.
6. Pour in the vegetable broth and bring the mixture to a boil.
7. Once boiling, reduce the heat to low and add the green peas, cooked chickpeas, turmeric powder, coriander powder, garam masala, salt, and black pepper.
8. Cover the pot and let the stew simmer for 20-25 minutes, or until the vegetables are tender.
9. Taste and adjust the seasoning if necessary. Garnish with fresh cilantro before serving.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 54 g
• Fiber: 12 g
• Sugar: 9 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• Packed with vitamins and minerals from a variety of vegetables.

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