Masala Vegetable Stew

Recipe Ingredients

1 tablespoon	15ml	Vegetable oil
2 tablespoons	30ml	Onions - chopped (medium)
2		Garlic cloves - (to 3) - minced
4		Potatoes - peeled, diced (medium)
4		Carrots - sliced (medium)
1/2		Cauliflower head - cut bite size (medium)
2 cups	320g / 11oz	Frozen cut green beans
1 teaspoon	5ml	Grated fresh ginger - (to 2)
2		Fresh mild chile peppers - seeded, minced
2 teaspoons	10ml	Garam masala - or to taste
		= (or good-quality curry powder)
1 teaspoon	5ml	Ground coriander
1/2 teaspoon	2.5ml	Turmeric
1		Lite coconut milk - (15 oz)
1 cup	237ml	Frozen green peas
1/4 teaspoon	1.3ml	Chopped cilantro

Recipe Instructions

In large soup pot, heat oil over medium heat. Add onions and garlic and cook, stirring often, until onions are golden. Add potatoes, carrots and 2 cups water and bring to a simmer. Cover and simmer gently until potatoes are about halfway tender, 10 to 15 minutes. Add cauliflower, green beans, ginger, chiles, garam masala, coriander and turmeric. Continue to simmer gently, covered, until vegetables are tender, 20 minutes.

Mash some potatoes against side of pot with wooden spoon (this helps to thicken stew). Stir in coconut milk and season to taste with salt. If time allows, let stew stand an hour or so before serving.

Just before serving, heat stew and taste and correct seasonings. Stir in peas and cilantro and cook just until peas are heated through, then serve in shallow bowls.

This recipe yields 6 to 8 servings.

Per Serving: 275 Cal; 8g Prot; 11g Total Fat (3 Sat. Fat); 45g Carb.; 0mg Chol; 119mg Sod.; 7g Fiber.

Source:
Vegetarian Times, March 2001

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