Savory Spiced Vegetable Medley Stew

Ingredients

Estimated total cost: €5.81 · €0.97/serving

• 2 tablespoons olive oilEst. price €0.12–€0.30
• 1 medium onion, choppedEst. price €0.20–€0.50
• 2 to 3 cloves garlic, mincedEst. price €0.10–€0.25
• 2 cups baby carrotsEst. price €1.20–€2.50
• 2 cups waterEst. price €0.00–€0.01
• 1 medium eggplant, peeled and dicedEst. price €1.00–€2.20
• 1 large green or red bell pepper, dicedEst. price €0.80–€1.80
• One 16-ounce can salt-free stewed or diced tomatoes, undrainedEst. price €0.90–€1.60
• 1 to 2 teaspoons grated fresh ginger, to tasteEst. price €0.15–€0.40
• 1 to 2 fresh chilies, seeded and minced, to tasteEst. price €0.20–€0.50

Steps

1. 1

   Begin by heating oil in a large soup pot. Add in the onion, garlic, and carrots to the pot. Cook over medium-low heat until the onion turns golden, stirring regularly for approximately 10 minutes.

2. 2

   Combine the water, eggplant, potatoes, bell pepper, tomatoes, ginger, chilies, and garam masala in a pot. Start by bringing the mixture to a rapid simmer before reducing the heat. Cover the pot and allow it to gently simmer for 20 to 25 minutes until the vegetables reach a tender consistency without being overcooked.

3. 3

   Add the peas and cilantro to the mixture and season with salt. Check for spiciness and make any necessary seasoning adjustments. Use a wooden spoon to crush some of the potato cubes, aiding in thickening the liquid while cooking. Let it simmer gently without a lid for an extra 5 to 10 minutes. Ensure that the vegetables are coated in a rich, dense sauce.

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• Cultural note

  The use of spices like garam masala and curry powder in this dish reflects its Indian culinary influence. These spices are commonly used in Indian cuisine to add flavor and warmth to dishes. The combination of vegetables and spices in this stew creates a flavorful and aromatic dish that is a staple in many Indian…

• Seasonal note

  This vegetable stew is best made in the fall and winter when root vegetables like potatoes and carrots are in season. Eggplants and bell peppers are also typically available during this time, making it a perfect dish for the cooler months.

• Health note

  This stew is a nutritious and filling meal with a good balance of protein, carbohydrates, and healthy fats. It is high in fiber, vitamins A, C, and B6, and low in saturated fat. The vegetables provide essential nutrients and antioxidants, while the spices like ginger and garam masala offer additional health benefits.