| Prep: 20 mins | Cook: 40 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 332 | 8g | 1g | 50g |
| sugars | fibre | protein | salt |
| 8g | 10g | 12g | 1.3g |
At the heart of my cooking philosophy is the harmonious blending of two vibrant culinary cultures – Gujarati Indian and American. As such, my Spiced Vegetable Stew with Indian Bay Leaves encapsulates this beautifully, representing a symphony of flavor that dances between my West Coast upbringing and ancestral Gujarati roots.
Marrying the Best of Both Worlds
Inciting a conversation between Indian and Western cuisines in this dish brings out a unique depth of flavor. As with the traditional Gujarati ‘Undhiyu’, which features slow-cooked root vegetables and unfurls a gamut of spices, this Spiced Vegetable Stew with Indian Bay Leaves boasts a similar complexity. The bay leaves and cloves, combined with the warmth of cumin and cinnamon, create a melodious backdrop for the stew.
Yet, the Western influence is undeniable, reflected in the use of robust root and leafy vegetables that remind me of cozy Californian farmer’s markets. It’s similar to a classic vegetable stew you might enjoy on a crisp autumn day. And, paying homage to a tradition in my family, we add a touch of lemon juice at the end – a refreshing twist that elevates the richly spiced broth.
An Ensemble of Health Benefits
Aside from the delightful taste, this dish is also a treasure trove of health benefits. The vibrant medley of vegetables – from belly-filling potatoes and nutrient-rich carrots to protein-packed chickpeas – renders a balanced, wholesome meal. Meanwhile, the chosen spices not only complement these earthy flavors, but also add an array of medicinal properties appreciated in Ayurvedic practice. Garam masala, a powerhouse mix of spices, and turmeric, famed for its anti-inflammatory properties, are two examples.
Enjoy this hearty stew on its own, or pair it with warm, fluffy naan or a mound of steaming rice to complete the meal. It’s a versatile dish that suits various dietary preferences and can easily become a star in your weekly meal rotation. Whether you are savoring it with Faisal and our sons on a quiet weeknight at home, or serving it to guests at a gathering, this Spiced Vegetable Stew with Indian Bay Leaves is sure to satisfy.
What You’ll Need
- 2 tbsp olive oil
- 2 indian bay leaves
- 1 large cinnamon stick
- 4 cloves
- 6 cardamom pods
- 2 tsp cumin seeds
- 1 large onion, diced
- 2 cloves garlic, minced
- 1 tbsp fresh ginger root, grated
- 2 dried red chilies
- 1 tsp turmeric powder
- 1 tsp garam masala
- 1 lb potatoes, peeled and cubed
- 2 large carrots, sliced
- 1 cup green peas
- 1 bell pepper, diced
- 1 can chickpeas, drained and rinsed
- 8 cups vegetable broth
- Salt, to taste
- 1 bunch fresh coriander, chopped
- 1 lemon, juiced
Method
Step One
Heat the olive oil in a large pot over medium heat. Add the Indian bay leaves, cinnamon stick, cloves, cardamom pods, and cumin seeds. Sauté these spices for about 2 minutes, until they release their aroma.
Step Two
Add the diced onion to the pot and sauté until it becomes translucent. Then stir in the minced garlic, grated ginger, and dried red chilies. Continue to cook for another minute or so until the garlic is fragrant but not burnt.
Step Three
Stir in the turmeric and garam masala, making sure to coat the onion and garlic. Immediately after, add the potatoes and carrots. Sauté the vegetables in the spice mixture until they are well-coated.
Step Four
Add the green peas, diced bell pepper, rinsed chickpeas, and vegetable broth. Give the stew a good stir and bring it to a boil. Once boiling, reduce the heat to a simmer and cover the pot. Let it simmer for about 20 minutes, until the vegetables are tender.
Step Five
Season the stew with salt according to your taste, then add the chopped fresh coriander and the juice of the lemon. Stir to mix well, then let it simmer for an additional 2 minutes.
Step Six
Turn off the heat and let the stew cool for a few minutes before serving. Enjoy your Spiced Vegetable Stew with Indian Bay Leaves!
