Mighty Vegetable Stew

For a change of pace, this fragrant, flavourful stew combines Mid-Eastern spices with Ontario Winter Vegetables to give a satisfying vegetarian meal. Serve with pita bread or rice.

Cooking Time: 45 to 55 minutes

Preparation Time:

Servings: 4-6

Share this recipe:

Ingredients

  • 2 tbsp (25 mL) vegetable oil
  • 3 cloves garlic, minced
  • 1 tbsp (15 mL) minced gingerroot
  • 1-1/2 tsp (7 mL) ground cumin
  • 1 tsp (5 mL) ground coriander
  • 1/2 tsp (2 mL) black pepper or dired chili peppers
  • 1 large Ontario Onion, cut in wedges
  • 1 can (28 oz/796 mL) diced tomatoes
  • 2 cups (500 mL) each bite-size cubes Ontario Rutabaga and thickly sliced Ontario Carrots
  • 1-1/2 cups (375 mL) whole Ontario Button Mushrooms or halved large ones
  • 1 cup (250 mL) frozen peas
  • 1 can (19 oz/540 mL) chick-peas, drained (optional)
  • 1 cup (250 mL) raisins

Garnish:

  • chopped cilantro and chopped Ontario Peanuts (optional)

Instructions

In large saucepan, heat oil over medium heat; cook garlic and onion, season with ginger, cumin, coriander and pepper, stirring for 2 to 3 minutes.

Add tomatoes, rutabaga and carrots; bring to boil. Cook for 35 to 45 minutes or just until tender, stirring occasionally. Add mushrooms, peas, chick-peas (if using) and raisins; cook for 8 to10 minutes or until hot. Serve garnished with cilantro and peanuts if desired.

Variation:

Add cubes of cooked Ontario lamb, pork or beef.

Nutritional information

When recipe serves 6:

  • Protein: 5.0 grams
  • Fat: 5.0 grams
  • Carbohydrates: 42.5 grams
  • Calories: 235