My crafting and family life journal

curry_chickpea_stew

Ingredients

  • 1/4 cup navy beans
  • 1 tablespoon olive oil
  • 1 tablespoon vegetable oil
  • 1 large onion, cut into 1-inch chunks
  • 3 garlic cloves, minced
  • 2 tablespoons minced peeled fresh ginger
  • 3 cups cauliflower florets
  • 2 potatoes, peeled and cut into 1-inch chunks
  • 1 large carrot, sliced 1/2 inch thick
  • 1/3 cup dried lentils, picked over and rinsed
  • 1 1/4 cup chopped ripe tomatoes
  • 1/2 cup yellow raisins
  • 1 tablespoon plus 1 teaspoon ground coriander
  • 2 tablespoons hot curry powder
  • 3 teaspoons ground cumin
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon ground cardamon
  • 1/4 teaspoon grated nutmeg
  • 1/2 teaspoon sea salt
  • freshly ground black peper
  • 1/3 cup plan low-fat yogurt

Instructions

  1. In a medium-size bowl; soak the beans over-night in water to cover by 3 inches. Drain
  2. In a medium- size saucepan, combines the beans with water. Bring to a boil over medium heat, skimming any foam that rises to the surface. Reduce the heat, partially cover, and simmer, for about an hour or until the beans are tinder; stir occasionally and add water if necessary to keep the beans covered. Drain and set aside.
  3. In a large dutch oven or casserole, heat the oils over a medium heat. Add the onion, garlic, and ginger and cook, stirring frequently, for about 10 minutes, or until the onion is softened and golden.
  4. Add the cauliflower and cook stirring frequently, for about 5 minutes, or until lightly colored.
  5. Add potatoes and carrot and cook, stirring for 2 minutes.
  6. Pour in the spices and stir to coat the vegetables.
  7. Stir in the beans, lentils, raisins, tomatoes, salt, pepper and 1 cup of water and bring to a boil.
  8. Stir in the yogurt, 1 tablespoon at a time. Reduce the heat and simmer, covered, for about 45 minutes, or until the lentils are tender.

Based on a recipe published in Beans: A Gourmet Pantry Cookbook

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