Fragrant vegetable stew with chickpeas

By admin
27 July 2011

Serves 6.

YOGHURT MIX

250 ml (1 c) plain low-fat yoghurt

5-10 ml (1-2 t) ground cumin

5 ml (1 t) paprika or ground coriander

salt and freshly ground black pepper

VEGETABLES

30 ml (2 T) olive oil

1 whole cinnamon stick

2 cardamom pods, bruised

1 bay leaf

2 medium onions, finely chopped

2 cloves garlic, finely chopped

15 ml (1 T) grated fresh ginger

250 ml (1 c) butternut or 2 carrots, peeled and cut into chunks

2 large sweet potatoes, peeled and cubed

125 ml (½ c) water

15 young green beans, cut into 5 cm lengths

4 baby marrows, sliced

1 red pepper, seeded and diced

500 ml (2 c) cauliflower and broccoli, broken into florets 1 can (400 g) chickpeas or butter beans, drained and rinsed 30 ml (2 T) finely chopped fresh coriander finely grated zest of 1 lemon

10 ml (2 t) toasted sesame seeds or cashew nuts

basmati rice with mustard seeds to serve (see recipe below)

YOGHURT MIX 

Mix the yoghurt and spices and season to taste with salt and black pepper.

Set aside.

VEGETABLES 

Heat a large saucepan and add the oil, whole spices, onions, garlic and ginger.

Mix well, cover the saucepan and steam-fry until fragrant (the onion needn’t be soft).

Stir in the yoghurt mixture and add the butternut or carrots, sweet potatoes and water and simmer slowly until half-done.

Add the green beans, baby marrows and pepper and simmer for a few minutes.

Add the cauliflower and broccoli towards the end of the cooking time and heat until cooked but not mushy.

Add the chickpeas or butter beans and heat through.

Season with salt and pepper and scatter the fresh coriander and lemon zest over the stew.

Sprinkle the sesame seeds over just before serving with basmati rice with mustard seeds.

Basmati rice with mustard seeds

Cook 500 ml (2 c) basmati rice with a few curry leaves.

Heat a little oil in a saucepan, add about 10 ml (2 t) mustard seeds and heat until the seeds begin to pop.

Mix the seeds with the cooked rice.

Find Love!

Men
Women