Masala Vegetable Stew

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 to 3 cloves garlic, minced
• 2 cups baby carrots
• 2 cups water
• 1 medium eggplant, peeled and diced
• 2 medium potatoes, scrubbed and diced
• 1 large green or red bell pepper, diced
• One 16-ounce can salt-free stewed or diced tomatoes, undrained
• 1 to 2 teaspoons grated fresh ginger, to taste
• 1 to 2 fresh chilies, seeded and minced, to taste (see Note)
• 1 to 2 teaspoons garam masala or good-quality curry powder, to taste
• 1 cup frozen green peas, thawed
• 1/4 cup chopped fresh cilantro, optional
• Salt to taste
• Hot cooked basmati rice or couscous, optional

1. Heat the oil in a soup pot and add the onion, garlic, and carrots.
2. Saute over medium-low heat until the onion is golden, stirring frequently, about 10 minutes.
3. Add the water, eggplant, potatoes, bell pepper, tomatoes, ginger, chilies, and garam masala.
4. Bring to a rapid simmer, then lower the heat.
5. Cover and simmer gently for 20 to 25 minutes, or until the vegetables are tender but not overdone.
6. Stir in the peas and cilantro and season with salt.
7. Taste for spiciness and adjust the seasonings as desired.
8. Mash some of the potato dice with a wooden spoon to thicken the cooking liquid.
9. Simmer over low heat, uncovered, for an additional 5 to 10 minutes.
10. The vegetables should be enveloped in a thick liquid.
11. Serve at once, or if time allows, let the soup stand off the heat for an hour or so, then heat through before serving.
12. Serve in bowls alone or over hot cooked grains.
13. You may substitute other vegetables for the ones listed here.
14. Instead of eggplant, try substituting a medium head of cauliflower, chopped into bite-sized pieces, or use corn kernels in place of the peas.
15. Sweet potato may be used in place of white potato.
16. Per serving:
17. Calories: 148
18. Total fat: 4g
19. Protein: 5g
20. Fiber: 7g
21. Carbohydrate: 26g
22. Cholesterol: 0mg
23. Sodium: 48mg

olive oil, onion, garlic, baby carrots, water, eggplant, potatoes, green, salt, ginger, fresh chilies, garam masala, frozen green peas, fresh cilantro, salt, basmati rice

Taken from www.epicurious.com/recipes/food/views/masala-vegetable-stew-378949 (may not work)