Mediterranean Vegetable Stew (with Beans)
Mediterranean Vegetable Stew (with Beans)
Hearty and delicious stew that is quick and easy to make in one pot.
Equipment
- 1 Pot or Dutch Oven
Ingredients
- 1 tsp olive oil
- 1 medium onion diced
- 2 carrots chopped in 1/4 inch slices
- 1 cauliflower florets separated
- 1/2 lb petit gold potatoes (also called baby potatoes) quartered
- 1 red bell pepper cored and diced into 1/2 inch pieces
- 3 cloves garlic minced
- 1 tbs ginger minced
- 1 15 oz. can coconut milk regular or low fat
- 1 15 oz can tomato sauce
- 1/2 cup water
- 2 tbsps curry powder
- salt and pepper to taste
- 2 cups baby spinach
- 1 cup frozen peas
- 1 15 oz can garbanzo beans drained and rinsed
- 1 cup red lentils rinsed
- Red chili flakes optional
- Serve over rice or quinoa follow package directions.
Instructions
- In a tsp of oil on medium heat: saute the onion for 2-3 minutes.
- Add the carrots and cauliflower. Stir in and saute for a minute.
- Add the red pepper and potatoes. Stir in and saute for another minute.
- Add the garlic and ginger. Mix in thoroughly.
- Add the curry powder. Stir in coating all the ingredients.
- Add the coconut milk, tomato sauce, and 1/2 cup water.
- If using lentils, add at this time.
- Bring to a soft boil for about five minutes.
- Bring down to medium heat for about 20 minutes.
- Bring down to medium low and add the peas, spinach, and if using the garbanzo beans, add at this time to heat through.
- Simmer on low for about 10 minutes until the peas and spinach are cooked. You want these to be bright green if possible.
Notes
Another very easy and versitile recipe that allows you to incorporate different types of vegetables. You can also make with zucchini, eggplant, green beans. Substitute kale for the spinach.
This is an easy make ahead meal that tastes even better hours later or the next day.
Short cut: buy Curry powder. Curry is a “catch all” term for a variety of seasonings that include: cumin, turmeric,chili powder, onion and garlic powder, and other seasonings.
