This 1 pot Indian Vegetable Stew is a super flavorful, plant powdered 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. If you don’t have all of them you can use use what you have on hand as long as you keep the total quantity the same.
Cut the vegetables into large pieces to make it a chunky stew.
The sauce is made in a blender so you don’t have to chop the the garlic, ginger and shallots . Just peel, make a few cuts and blend with the canned tomatoes, coconut milk, tamari and spices.
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.
- Broccoli can replace the cauliflower.
- 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.
- This stew is very good with white potatoes instead of turnips.
- Mushrooms would probably be good if you don’t have zucchini.
- 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.
One serving with chicken has nearly 31 grams of protein and 9 grams of fiber!
One serving with chickpeas has 17 grams of protein and 16 grams of fiber!
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
- 1 large onion, peeled and chopped
- 1 pound boneless skinless chicken thighs, cut into chunks (paleo)
- 1 (15 ounce) can chickpeas drained and rinsed (vegan)
- 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 water
- 1/4 cup cashews
- 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
- 2 cups cauliflower, cut into medium florets
- 2 cups zucchini, cut into medium cubes
- 2 cups baby spinach, coarsely chopped
- 1 cup frozen peas
- Celtic sea salt
- Cilantro for garnish
- In a large soup pot, heat oil on medium-low, add onion and sauté 5 minutes until soft.
- Make the sauce: In a blender add the garlic, ginger, tomato sauce, coconut milk, water, cashews, 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.
- Add chicken or chickpeas to the onions, stir.
- Pour the sauce into the pot along with the turnips and sweet potatoes. Bring to a boil, turn down and simmer for 15-20 minutes, stirring occasionally, until sweet potatoes are beginning to get soft.
- 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.
Nutrition information is with chicken.
- 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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