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Indian Stew

05/06/09

  08:29:24 pm, by Airycat   , 299 words  
Categories: Vegetarian

Indian Stew

Sometimes being hungry and having to figure out something from what you have on hand works out well. This isn't an authentic* Indian dish, but it does have an authentic Indian taste.

  1. 1 medium onion, chopped
  2. 1.5" x.75" piece of fresh ginger root, chopped
  3. 4-6 large cloves of garlic, chopped
  4. 2 tbs olive oil or canola oil
  5. 1 tbs Shiba's Popping seeds
  6. 2 cans diced tomatoes
  7. 2 cans garbanzo beans, rinsed and drained
  8. 1 bag frozen Italian style mixed vegetables
  9. 2 tbs Shiba's Curry spice**
  10. ground red pepper to taste
  11. salt as needed

Chop the onion, garlic and ginger. Heat a dutch oven or stew pot and add the oil. When the oil is hot add the popping seeds. Once they've popped (about 30 seconds - be careful not to burn them!), add the chopped vegetables and cook until tender and lightly browned.

Add tomatoes, garbanzo beans, mixed vegetables and curry and red pepper. Bring to a boil and then let simmer on low/medium-low for 20-30 minutes.

Serve with basmati rice, roti and lhassi.
Serves 8

*It is actually very close to an authentic recipe, but canned and frozen items are what's not authentic.
**I rarely measure my spices, so this is an estimate



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Nutrition Facts

  8 Servings


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Amount Per Serving

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  Calories

255.8

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  Total Fat

5.9 g

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  Saturated Fat

0.8 g

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  Polyunsaturated Fat

1.3 g

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  Monounsaturated Fat

3.2 g

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  Cholesterol

0.0 mg
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  Sodium
546.2 mg
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  Potassium

667.1 mg

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  Total Carbohydrate

44.4 g
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   Dietary Fiber

10.0 g
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  Sugars

3.3 g
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  Protein
9.9 g
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  Vitamin A
72.7 %
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  Vitamin B-12

0.0 %

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  Vitamin B-6

41.2 %

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  Vitamin C

40.5 %
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  Vitamin D
0.0 %
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  Vitamin E

5.3 %

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  Calcium

12.1 %
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  Copper
19.9 %
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  Folate

28.5 %

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  Iron

27.7 %
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  Magnesium
19.1 %
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  Manganese

58.0 %

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  Niacin

10.3 %
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  Pantothenic Acid    
6.9 %
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  Phosphorus    

19.1 %

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  Riboflavin

10.0 %
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  Selenium
6.5 %
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  Thiamin

12.7 %

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  Zinc

12.9 %
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*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be
higher or lower depending on your calorie needs.





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These are the recipes I actually use. They will occasionally updated as I adapt them. They are posted here for family and friends (and visitors!) to use as they wish.
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