Skillet Stew

Ingredients

1 tsp (2g) cumin seed

1/2 tsp (1g) ground ginger

Half of a 3-inch (8-cm) cinnamon stick

1/2 tsp (1g) turmeric

2 medium-sized potatoes, cut into 1-inch (2.5-cm) chunks

2 Tbsp (30mL) extra virgin olive oil

1 medium yellow onion, diced

4–5 cloves garlic

2 medium carrots, cut into 1/8-inch (0.3-cm) rounds

2 tsp (12g) sea salt

2 to 3 cups (480 to 720mL) vegetable stock

1 bunch greens of choice, chopped

3 cups (545g) garbanzo beans, cooked

1/2 cup (120mL) stock

3/4 cup (115g) currants

1 Tbsp (15mL) balsamic vinegar

1/4 cup (10g) parsley, chopped

Directions

Grind all spices together.

Place the potatoes in a steamer basket and steam until fork tender. Set aside.

Heat a 3- to 4-quart (2.9- to 3.8-L) skillet. Add the olive oil.

Add the onions, stirring to coat with the oil.

Next, add the ground spices and garlic, mixing into the onions.

Add the carrots, coating again with the oil and spices.

Pour in the 2 to 3 cups (480 to 720mL) of stock. Add the beans and the chopped greens. Cover and cook until the carrots and greens are tender.

Add the potatoes.

Remove 1/2 cup (120mL) of the cooking stew and purée in a blender. Return to the skillet.

Add the currents, vinegar, and chopped parsley. Serve immediately over brown basmati rice.

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The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2003.