Tag Archives: stew

Chickpea Vegetable Stew in the Instant Pot

My take on a recipe found on the Instant Pot web site.  It could just as easily be done on a stovetop!

Pictures of ingredients and finished stew

Making Chickpea Vegetable Stew using chickpeas done in the Instant Pot

Serve over top of whole wheat couscous or brown rice.

Sauté in the Instant Pot:

        • 1 Tbsp butter (use olive oil if you want it to be vegan)
        • 1 large onion, diced (about 1.5 cups)
        • 1 large carrot, diced (about .5 to 1 cup)
        • 4 cups cauliflower florets
        • 1 red bell pepper, seeded and diced
        • 1 green bell pepper, seeded and diced
        • big handful of green beans, cut into bite-sized pieces
        • 1 Tbsp fresh ginger, minced
        • 1 Tbsp fresh garlic, minced

When onion is translucent, add and sauté the spices until they are fragrant:

        • 1 Tbsp ground coriander
        • 1 Tbsp ground cumin
        • 1.5 tsp smoked paprika
        • 1/4 tsp Indian red chilli powder, or cayenne
        • 2 tsp turmeric
        • 2 tsp kosher salt

Turn off sauté and add to the Instant Pot:

        • 2 or 3 cans chickpeas, rinsed and drained
        • 1 28oz can stewed tomatoes, drained and cut up with scissors
        • 1 can coconut milk, 13.5oz

Stir gently to mix.  Put the lid onto the Instant Pot, and select “Soup”, reducing the cook time to 10 minutes.  Do a quick release when the time is up. 

If desired, add a handful of:

  • cilantro, finely chopped
  • toasted cashews or other nuts, chopped (can also use as garnish)

And stir. Taste and adjust for seasonings.

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Filed under dinner, food, Main Course, Protein, Vegetarian (lacto/ovo), whole food

Lamb Curry with Tomato

Add some thawed, frozen green peas at the end if you want to include veggies.

Drain, reserving the juice, and coarsely chop:

  • One 28 ounce can of whole tomatoes

Heat in a large pot, over medium heat:

  • 1/4 cup ghee (vegetable oil if you don’t have any)

Add and cook, stirring, until softened and evenly golden brown:

  • 1 medium onion, thinly sliced

Increase the heat to medium-high and add and cook, stirring for a minute:

  • 2 tsp ground cumin
  • 2  tsp ground coriander
  • 1 1/2 tsp minced garlic
  • 1 1/2 tsp grated peeled fresh ginger (or the stuff from the tube or jar)
  • 1 tsp ground turmeric
  • 1/2 tsp ground Indian red pepper (or more, if you like it spicy)

Add

  • 1/2 cup of the chopped tomato and 1/4 cup of the tomato juice along with
  • 1 1/2 pounds or so of boneless lamb stew meat, trimmed and cut into 1 to 1 1/4” cubes

Simmer, stirring occasionally, until the liquid is slightly reduced and thickened, about 7 minutes.

Stir in the remaining tomatoes and juice.  Season with :

  • 3/4 tsp salt

Cover and reduce the heat to maintain a simmer.  Cook for about one hour.  If there is fat on top, skim it off.  If you want to reduce the sauce, remove the meat with a slotted spoon and reduce; add it back to the pot when the sauce is thickened to your liking (it will thicken if you have any leftovers to reheat).

Stir in:

  • 2 tbsp chopped fresh cilantro

Serve with rice or naan.  Even better on the second day.

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Filed under food, lamb, Main Course, Protein

Quick Curried Lamb or Beef Stew with Chick Peas

  • 1 teaspoon vegetable oil
  • 2 onions, chopped
  • 2 cloves garlic, minced
  • 12 ounces, ground lamb or beef
  • 1 Tablespoon hot Madras curry
  • 1 Tablespoon honey
  • 2 teaspoons grated fresh ginger
  • 1 teaspoon ground cumin
  • 1/4 teaspoon each:  ground coriander, salt, and pepper
  • 1 carrot, sliced
  • 1 sweet green pepper, cut into chunks
  • 1 can chick peas, rinsed and drained (19 ounce)
  • 1 can tomatoes, chopped (19 ounce) not drained
  • 1/4 cup raisins

In large non-stick skillet, heat oil over medium heat; cook onions and garlic, stirring occasionally, for 5 minutes or until softened.  Add lamb; cook, breaking up with spoon, for 5 minutes or until no longer pink.

Drain off fat.  Stir in curry powder, cumin, coriander, salt and pepper; fry for a minute.  Add honey and ginger, carrot, green pepper, chick peas, tomatoes and juices and raisins; bring to boil.

Reduce heat to low; cook, stirring occasionally for 20 minutes or until vegetables are tender and sauce is thickened slightly.

Makes 4 servings.

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Filed under food, Main Course, Protein