Recipe Complete Vegan Curried Stew

Nutrition Aspects

This stew meets 2005 USDA 'My Pyramid' guide lines for balanced intake. It includes all major food groups except milk, and fruits. It has all the vegetable sub-groups (Dark green, orange, starchy, and other), Grains groups, Beans group, and Oils group. It has no saturated fats or dietary cholesterol. The proteins have essential amino acids. Fats have essential fatty acids. The fiber has a wide spectrum. Its easy to make and tastes good.

Ingredients

1. Canola oil or Virgin Olive oil: 2 Tablespoon
3. Onion chopped: 1/2 cup

4. Fresh ginger finely chopped: 1/2 Inch
5. Minced garlic: 2 cloves

6. Turmeric powder: 1/8 teaspoon
7. Cumin powder: 1/2 teaspoon
8. Ground Fenugreek seeds: 1/4 teaspoon
9. Salt: 1/2 teaspoon
10. Cayenne pepper: 1/4 teaspoon.

11. Bay leaves: 2
12. Water: 3 cups
13. Brown long rice un-cooked: 1/2 cup

14. Kasoori Patta: 2 Table spoon
15. Chopped Broccoli: 1 Cup
16. Carrots (Peeled, diced 1/4" thick): 3 medium size
17. Chopped fresh Tomatoes: 2 Cups
18. Drained and rinsed Garbanzo bean (15 oz can): 3/4 can
19. Drained and rinsed Red Kidney beans bean (15 oz can): 3/4 can

20. Drained and rinsed Garbanzo bean (15 oz can): 1/4 can
21. Drained and rinsed Red Kidney beans bean (15 oz can): 1/4 can

22. Ground Cinnamon: 1/2 teaspoon
23. Ground cloves: 1/4 teaspoon
24. Flax seeds: 2 Tablespoon

25. Spinach: 2 Cups
26. Fresh Cilantro: 1/4 cup
27. Fresh Lime or lemon juice: 1Tablespoon

Method

Step 1: Heat vegetable oil in a heavy bottom pan. Add chopped onions, sauté onions till clear.
Step 2: Add Garlic and ginger. Sauté two minutes.
Step 3: Add ingredients 6 through 10. Sauté another one minute. Don't let the mixture burn.
Step 4: Add ingredients 11 through 13. Bring it to a boil. Simmer on medium heat for 10 minutes.
Step 5: Add ingredients 14 through 19.
Step 6: Mash 1/4 can Garbanzo beans with a fork. Add to the pot.
Step 7: Mash 1/4 can Red Kidney beans with a fork. Add to the pot.
Step 8: Bring it to a boil and simmer five minutes.
Step 9: Add items 22 through 24 and stir.
Step 10: Make sure spinach is thoroughly washed. Finely chop spinach. Stir Spinach to the pot. Turn heat high till water comes to a boil. Cover the pot with a tight lid. Turn down heat to medium low and cook for 10 minutes.
Step 11: All items should have been cooked by now to their desired tenderness. Adjust spices and water to desired consistency, and simmer more if needed. Shut off heat. Stir in Cilantro and lime juice.