This 1 pot Indian Vegetable Stew is a super flavorful, plant based dish that’s incredibly satisfying. It’s a versatile recipe that can be made with chicken or chickpeas. Gluten-free, diary-free and ready in less than 1 hour.
As we start 2021 let’s eat plant rich food that makes our body feel good and is also good for the planet.
The general concept of this meal is comforting, soothing and satisfying which is how I want my life to be right now.
Sweet potatoes, cauliflower, zucchini, turnips, spinach and peas are simmered in a velvety sauce made with tomatoes, coconut milk and Indian spices.
A few cashews are added to the sauce for extra creaminess and protein. But if you’re nut free, leave them out. Did you know that cashews help keep you calm and improve your mood?
There are many vegetables in this stew, but they’re very common, you may already have some. You don’t have to use all of them. Use what you have on hand and keep the total quantity the same.
Cut the vegetables into large pieces to make it a chunky stew.
This stew has a great combination of spices that work beautifully together.
The taste of the dish will vary with the curry powder you use. Madras curry powder is mild and contains salt. I also like Simply Organic Curry Powder which is a little “hot spicy”. I use a combination. You can adjust to your taste. Start with less and add more at the end if you want more flavor.
Garam masala adds an amazing rich, spicy-warm, slightly sweet, floral flavor. It’s a combination of “warming spices,” meant to warm the body and increase metabolism. If you don’t have it you can still make the dish, it will be good without it.
Turmeric has antioxidant and anti-inflammatory properties that help you stay healthy and calm by fighting chronic inflammation.
You can choose to make the recipe with chickpeas or chicken depending on your diet. You may even want to put in a little of each. Either way plants are the emphasis of this dish.
Both versions are full of protein, healthy fats and fiber, everything you need to feel satisfied.
Once you saute the onions, just add the chicken or chick peas, the sauce, sweet potatoes and turnips. Let simmer 15 minutes. Add the rest of the vegetables simmer for 5 minutes and you’re done. It’s really easy to cook.
The whole meal can be made in less than 1 hour.
- You can make the stew with only a few types of vegetables you don’t need all of them.
- Broccoli can replace the cauliflower.
- Use white potatoes instead of sweet potatoes.
- Any green vegetable like kale or Swiss chard can be used instead of spinach.
- Turkey is just as good as chicken, dark meat is best.
- White beans can be substituted for chickpeas.
- Instead of turnips use white mushrooms, celeriac or parsnips.
- Additional chicken or chickpeas could be added.
Can you make Indian Vegetable Stew in a slow cooker?
Actually the first time I made this dish it was in a slow cooker. Just make the sauce and add everything except the spinach and peas. Put it on low all day and when you come home, add greens in the last 10 minutes! Now I make it on the stove since I’m home all the time.
I hope you all LOVE this soothing and satisfying Indian Vegetable Soup. It’s hearty, flavorful, plant rich, full of fiber and protein, super healthy and incredibly delicious.
Serve alone or with quinoa, rice or cauliflower rice.
If you like this recipe try these other delicious warm stews:
If you give this recipe a try, please let us know what you think! Give it some stars or leave a comment. ♥
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In this Indian Vegetable Stew, vegetables and chickpeas or chicken are coated in a velvety sauce made with tomatoes, coconut milk and Indian spices.
- 2 tablespoons coconut oil, divided
- 1 pound boneless skinless chicken thighs, cut into chunks (paleo) or 1 (15 ounce) can chickpeas drained and rinsed (vegan)
- 1 large onion, peeled and chopped
- 2 cloves garlic, smashed and peeled
- 1 large shallot, peeled and coarsely chopped
- 1” piece of fresh ginger, coarsely chopped
- 1–15 ounce can organic diced tomatoes
- 2 tablespoons gluten free tamari or soy sauce
- 1 can full fat coconut milk
- 1/4 cup cashews (optional)*
- 1/4 cup water
- 1/2 tablespoon coconut sugar
- 1–2 tablespoons curry powder or Madras curry powder (I use 1 tablespoon of each)
- 1⁄2 teaspoon turmeric
- 1⁄2 tablespoon garam masala
- 1 cup turnips, cut into chunks
- 3 cups sweet potatoes, cut into chunks
- 1 1/2 cups cauliflower, cut into medium florets
- 1 1/2 cups zucchini, cut into medium cubes
- 2 cups baby spinach, coarsely chopped
- 1 cup frozen peas
- Celtic sea salt
- Cilantro for garnish
- Cut chicken into chunks, season with salt and pepper.
- Cut sweet potatoes, turnips, cauiflower and zucchini. Set aside
- In a large soup pot, heat 1 tablespoon oil on medium, add chicken and saute until lightly brown, 5-8 minutes, it doesn’t have to be cooked through). Remove from pot and set aside. Skip this step if using chickpeas.
- Saute onion in remaining 1 tablespoon of oil on medium/low, for 5 minutes until soft.
- Make the sauce: In a blender add the garlic, ginger, tomato sauce, coconut milk, cashews (if using), water, curry powder, turmeric and garam masala. Blend until smooth. Don’t bother to taste it at this point, the flavors will be sharp but will mellow once cooked.
- Pour the sauce into the pot along with the turnips and sweet potatoes. Bring to a boil, turn down and low simmer for 10 minutes, until sweet potatoes are beginning to get soft. Stir frequently to prevent burning.
- Add chicken or chickpeas. Simmer until sweet potatoes are almost done 5 minutes more.
- Add cauliflower and zucchini. Let cook 3-5 minutes until vegetables are tender.
- Rinse the peas in hot water to defrost.
- Add peas and spinach to stew. Simmer 1 minute. Turn off the heat.
- Taste for seasoning, you may want to add more curry powder or salt, different curry powders have different tastes.
- Serve topped with cilantro.
- Store leftovers in an airtight container for up to 5 days or freeze for a month.
You don’t have to use all the varieties of vegetables. The recipe can be made with just cauliflower, sweet potatoes and spinach. Do what is easy for you.
The cashews add extra protein and make the sauce a little more rich but they are optional. Leave them out if you’re nut free. The sauce is a little lighter without them.
Nutrition information is with chicken and cashews.
One serving with chickpeas has 17 grams of protein and 16 grams of fiber!
- Prep Time: 15 minutes
- Cook Time: 25
- Category: Main Dish, Lunch, Stew
- Method: Simmer
- Cuisine: Vegan, Paleo, Gluten-Free, Dairy-Free, Nut Free Option
Keywords: Indian stew, vegetable stew, Indian vegetable stew with coconut milk
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