Indian Stew

Warm, hearty, and bursting with vibrant flavors, this Indian Stew is a comforting plant-based dish that’s perfect for cozy evenings. Packed with the aromatic goodness of garlic, ginger, and a medley of Indian spices like cumin, turmeric, and garam masala, this nutrient-rich recipe combines tender lentils, wholesome vegetables like carrots, potatoes, and cauliflower, and fresh spinach for a nutritious twist. Simmered in a savory tomato-infused broth, it’s a one-pot meal that’s easy to prepare in under an hour. Serve it piping hot with a garnish of fresh cilantro and an optional dollop of yogurt for a touch of creaminess. Ideal for vegans, vegetarians, and spice enthusiasts alike, this Indian Stew is a flavorful way to add warmth and health to your table.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large, chopped onion
• 4 minced garlic cloves
• 1 tablespoon, minced ginger
• 1 teaspoon cumin seeds
• 1 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1 teaspoon garam masala
• 1 14-ounce can crushed tomatoes
• 1 cup, rinsed brown lentils
• 4 cups vegetable broth
• 2 medium, sliced carrots
• 2 medium, diced potatoes
• 2 cups cauliflower florets
• 2 cups, fresh spinach
• 1 teaspoon (or to taste) salt
• 0.5 teaspoon black pepper
• 0.25 cup, chopped (for garnish) fresh cilantro
• 0.5 cup (optional, for serving) plain yogurt

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Add the chopped onion and sauté for 5-6 minutes until soft and translucent.

Step 3

Stir in the minced garlic, ginger, and cumin seeds, cooking for another 1-2 minutes until fragrant.

Step 4

Add the ground turmeric, coriander, paprika, and garam masala, stirring to coat the onions evenly.

Step 5

Pour in the crushed tomatoes and cook for 3-4 minutes, stirring occasionally to let the spices blend.

Step 6

Add the rinsed lentils, vegetable broth, sliced carrots, and diced potatoes. Bring the mixture to a boil.

Step 7

Reduce the heat to low, cover, and let the stew simmer for 20 minutes, stirring occasionally.

Step 8

Add the cauliflower florets and continue simmering for an additional 10 minutes until all the vegetables and lentils are tender.

Step 9

Stir in the fresh spinach, allowing it to wilt. Season with salt and black pepper to taste.

Step 10

Remove from heat. Serve hot, garnished with fresh cilantro and a dollop of plain yogurt, if desired.

Nutrition Facts

Serving size	(2714.0g)

Amount per serving	% Daily Value*
Calories	1640.7

Total Fat 43.4g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 5.8g
Cholesterol 7.3mg	0%
Sodium 4992.8mg	0%
Total Carbohydrate 265.5g	0%
Dietary Fiber 56.3g	0%
Total Sugars 63.3g
Protein 66.0g	0%

Vitamin D 58.8IU	0%
Calcium 782.2mg	0%
Iron 26.9mg	0%
Potassium 7657.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 22.8%

Protein: 15.4%

Carbs: 61.9%