Vegetable Stew From Northern India

• 1 tablespoon extra-virgin olive oil
• 1 large onion, thinly sliced
• 4 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon cardamom
• 1/8 teaspoon cayenne pepper
• 1 lb new potato, scrubbed and quartered
• 1 1/2 cups water
• 1/2 teaspoon salt
• 1 (19 ounce) can chickpeas, rinsed
• 1 (14 ounce) can crushed tomatoes, preferably fire-roasted
• 1 lb baby carrots
• 3/4 cup fresh cilantro, chopped
• 3/4 cup low-fat plain yogurt (optional)

1. Heat oil in a Dutch oven over medium heat. Add onions and cook, stirring often, until fragrant and beginning to brown, 5 to 6 minutes. Add garlic and cook until fragrant about 1 minute.
2. Add ground cumin, coriander, cinnamon, cardamom and cayenne. Cook stirring until fragrant, for about 30 to 60 seconds. Add potatoes, water and salt; bring to a simmer. Cover and cook for 10 minutes. Add chickpeas, tomatoes and carrots; stir to combine. Bring to a simmer.
3. Reduce heat to low and simmer partially covered, stirring occasionally and adding 1/2 cup water, if needed, until the potatoes and the carrots are tender for about 30 to 35 minutes. Stir in cilantro. Serve with yogurt, if desired.
4. Nutrition Per serving: 264 Calories; 4 g Fat; 1 g Sat; 2 g Cholesterol; 51 g Carbohydrates; 9 g Protein; 10 g Fiber; 604 mg Sodium; 997 mg Potassium 3 Carbohydrate Serving Exchanges: 2 starch, 2 vegetable, 1 very lean meat.

extravirgin olive oil, onion, garlic, ground cumin, ground coriander, ground cinnamon, cardamom, cayenne pepper, new potato, water, salt, chickpeas, tomatoes, baby carrots, fresh cilantro, lowfat plain yogurt

Taken from www.food.com/recipe/vegetable-stew-from-northern-india-420313 (may not work)