Learn how to make Garden Stew, one of Rita's recipes high in plant proteins.

Garden Stew

Ingredients

  • 1 tablespoon vegetable oil
  • 3 medium red-skin potatoes, cut into chunks
  • 1 large carrot, sliced diagonally
  • 1 medium onion, quartered
  • 1 large yellow squash or zucchini, sliced
  • 1 eggplant, peeled, cut into cubes
  • 2 stalks celery, sliced
  • 1 small red or green bell pepper, cut into chunks
  • 1 teaspoon ground cinnamon
  • 1 teaspoon coriander
  • 1 teaspoon turmeric
  • ½ teaspoon ground cumin
  • ½ teaspoon ground cardamom
  • ¼ teaspoon salt
  • 2 (14.5-ounce) cans no-salt-added vegetable broth or water
  • 1 (15-ounce) can chick peas, drained
  • 2/3 cup raisins 6 cups hot cooked rice

Directions

  1. Heat oil in Dutch oven over medium-high heat. Add potatoes and carrots; cook and stir 5 minutes. Add onion, squash, eggplant, celery, bell pepper, spices and salt. Cook for 3-5 minutes.
  2. Add broth, chick peas and raisins. Bring to a simmer. Simmer, covered, about 15 minutes or until potatoes are tender.
  3. Serve vegetable stew over rice.

Makes 6 servings.