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Ingredients
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1 tablespoon cumin seeds
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1 tablespoon coriander seeds
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3 tablespoons olive oil
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1 cup chopped onion
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3 cloves garlic, thinly sliced
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3 tablespoons matchstick-sliced ginger
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1 lemon, zested and juiced, divided
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2 teaspoons salt
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1 teaspoon ground black pepper
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1 teaspoon ground turmeric
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½ teaspoon ground cinnamon
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½ teaspoon ground allspice
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2 cups vegetable broth
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1 (28 ounce) can whole peeled tomatoes, lightly crushed by hand
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2 cups cubed peeled carrots
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1 large butternut squash, peeled and cut into 1-inch cubes
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1 large sweet potato, peeled and cut into 1-inch cubes
Directions
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Toast cumin and coriander seeds in a dry frying pan over medium heat until fragrant, about 1 minute. Transfer to a mortar and crush with a pestle to break some seeds but leave many whole. Set aside.
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Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic, ginger, and lemon zest; cook and stir for 1 minute. Add salt, pepper, turmeric, cinnamon, allspice, and toasted spice mixture. Stir until evenly coated, being careful not to burn spices, about 1 minute.
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Pour broth into the pot and bring to a simmer, about 5 minutes, scraping the bottom of the pot. Add tomatoes and lemon juice. Add carrots, butternut squash, and sweet potato. Mix to combine and reduce heat to medium-low. Cover and simmer until vegetables are tender, about 45 minutes.
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Taste stew and season with more salt, if desired.
Cook's Notes:
You can sprinkle some freshly chopped parsley over the stew to add some green color to it as well.
If you'd like your vegetables to be softer, let stew simmer for up to 2 hours.
Nutrition Facts (per serving)
305 | Calories |
8g | Fat |
60g | Carbs |
6g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Calories 305 | |
% Daily Value * | |
Total Fat 8g | 10% |
Saturated Fat 1g | 6% |
Sodium 1200mg | 52% |
Total Carbohydrate 60g | 22% |
Dietary Fiber 12g | 42% |
Total Sugars 16g | |
Protein 6g | 12% |
Vitamin C 82mg | 91% |
Calcium 235mg | 18% |
Iron 5mg | 28% |
Potassium 1566mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.