Curried Vegetable Stew – Healthy and delicious vegan, gluten free entree with cauliflower, chickpeas and greens in a creamy curry-flavored coconut sauce.
I recently stumbled across this recipe from TheKitchn, which was adapted from Cooking Light. We’ve been making more meatless meals lately, and this one caught my eye for a few reasons. It’s got a great blend of spices and a healthy dose of yummy vegetables in a coconut-infused broth. I made it as written first, then improved on it a bit in subsequent batches. The original recipe ended up with far too much liquid for our taste (more soup than stew), so I cut that down dramatically. The vegetables make their own liquid as they cook, so you really don’t need to add much. I used red peppers for their natural sweetness, and subbed fire roasted tomatoes to add another layer of flavor.
The original recipe is made in a slow cooker (I’ve included those directions for those of you who prefer to make it that way) but I usually go the stovetop route to make it a one pot meal. Either way will work. Serve it on its own as-is, or label it over rice, quinoa or your favorite grain. I tried it over both jasmine rice and black rice and loved the flavor of both! It’s a light, easy and tasty autumn meal.
If you prefer to used cooked chickpeas instead of canned, follow my tutorial here.
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- 1 tbsp olive oil
- 1 large onion, diced
- 2 1/2 tsp kosher salt, divided
- 1 tbsp curry powder
- 1 tbsp brown sugar
- 1 inch piece fresh ginger, peeled and grated (about 1 tbsp)
- 3 garlic cloves, minced
- 1/4 tsp black pepper
- 1/4 tsp cayenne pepper (if you're spice sensitive, omit)
- 1/2 cup vegetable broth
- 6 baby yellow potatoes, diced
- 2 cans (15.5 ounce) chickpeas, drained and rinsed OR 3 1/2 cups cooked chickpeas
- 2 red bell peppers, diced
- 1 medium head of cauliflower, cut into bite sized florets
- 1 can (28 ounce) fire roasted tomatoes
- 10 ounces baby spinach or baby kale
- 1 can (13.5 oz) full fat coconut milk
- Cooked rice for serving (optional)
You will also need
- 6-8 quart pot with lid or 6qt (or larger) slow cooker
- Heat the oil in the bottom of a large soup pot over medium heat. Add the onion and 1 tsp of salt and sauté until translucent, about 5 minutes.
- Add the curry, brown sugar, ginger, garlic, black pepper and cayenne and stir until fragrant, about 30 seconds. Pour in 1/2 cup of vegetable broth and scrape up and brown bits from the bottom of the pan.
- Add the potatoes, chickpeas, peppers, cauliflower, tomatoes (with the juice) and an additional 1 1/2 tsp of salt. Stir to combine and bring to a boil. Cover and simmer over for 45 - 60 minutes, stirring occasionally, until the vegetables are tender.
- Stir in the coconut milk. Add the baby spinach or kale and stir until the greens have wilted slightly. Add more salt and pepper to taste, if desired. Serve warm as-is or over your choice of cooked rice.
- Slow Cooker Instructions:
- Heat oil in a large skillet over medium heat. Add the onion and 1 tsp of salt and sauté until translucent, about 5 minutes. Add the potatoes and an additional tsp of salt. Sauté until the potatoes turn slightly translucent around the edge. Add the curry, brown sugar, ginger, garlic, black pepper and cayenne and stir until fragrant, about 30 seconds. Pour in 1/2 cup of vegetable broth and scrape up the brown bits from the bottom of the pan. Transfer the potato/onion mixture to a 6 qt (or larger) slow cooker. Add chickpeas, peppers, cauliflower, tomatoes (with the juice), and an additional 1 1/2 tsp salt. Stir to combine. Cover and cook for 4 hours on high heat. Add the coconut milk and baby spinach or kale and stir until the greens have wilted slightly. Add more salt and pepper if desired. Serve warm as-is or over your choice of cooked rice.