Skillet Stew

Prep Time: 15 minutes

Cooking Time: 20 minutes

Yield: 6 servings

Related recipes: Beans and Grains, Carrots, Dairy-Free, Egg-Free, Garlic, Greens, Herbs, Low-Fat, Onions, PCC Natural Markets, Potatoes, Side Dishes, Vegan, Vegetarian, Wheat-Free

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.

Recipe by Mary Martha Shaw

Nutrition Facts
Calories: 170
Total Fat: 2g (Saturated Fat 0g)
Cholesterol: 0mg
Sodium: 1220mg
Total Carbohydrate: 34g (Dietary Fiber 8g, Sugars 7g)
Protein: 9g
(Analyzed at 5 servings)