Tandoori Stew With Vegetables
This cozy tandoori stew is perfect for winter, warming you up with its bold flavors. It’s easy to make when cooking for a crowd, serving 10 with just 15 minutes of prep time.
Whether you’re hosting friends or meal-prepping for the week, this recipe saves time while letting you serve delicious, hearty food your loved ones will enjoy.
Ingredients
Potatoes
- Why It’s Used: Forms the hearty base of the stew, making it filling and satisfying.
- Benefits: Rich in carbohydrates for energy and potassium for heart health.
- Substitute: Sweet potatoes or other root vegetables or rice.
Carrots
- Why It’s Used: Adds a touch of sweetness and depth to the stew.
- Benefits: High in beta-carotene, supporting eye health and immune function.
- Substitute: Parsnips or butternut squash.
Sweet Potatoes
- Why It’s Used: Enhances the dish with natural sweetness and creamy texture.
- Benefits: Packed with fiber, vitamins A and C, and antioxidants.
- Substitute: Pumpkin or regular potatoes for a less sweet option.
Red Lentils
- Why It’s Used: Provides a protein-rich, creamy base for the stew.
- Benefits: High in protein, iron, and fiber, supporting muscle and digestive health.
- Substitute: Yellow split peas or green lentils (adjust cooking time).
White Beans & Butter Beans
- Why It’s Used: Boosts protein content and adds a creamy texture.
- Benefits: Rich in plant-based protein, fiber, and essential minerals.
- Substitute: Chickpeas or kidney beans.
Onions
- Why It’s Used: Adds a savory foundation to the stew’s flavor.
- Benefits: Contains antioxidants and compounds that support heart health.
- Substitute: Shallots or leeks for a milder taste.
Garlic
- Why It’s Used: Enhances the dish with aromatic depth and flavor.
- Benefits: Known for its immune-boosting and anti-inflammatory properties.
- Substitute: Garlic powder or roasted garlic for a softer flavor.
Crushed Tomatoes
- Why It’s Used: Provides a tangy base and rich color to the stew.
- Benefits: Packed with vitamin C, potassium, and antioxidants like lycopene.
- Substitute: Tomato paste diluted with water or fresh pureed tomatoes.
Coconut Milk
- Why It’s Used: Adds creaminess and balances the spices with subtle sweetness.
- Benefits: Contains healthy fats that support brain and heart health.
- Substitute: Almond milk with a tablespoon of coconut cream for a lighter option.
Tandoori Powder
- Why It’s Used: Infuses the stew with warm, aromatic spices characteristic of tandoori dishes.
- Benefits: Contains spices like turmeric and ginger, known for their anti-inflammatory properties.
- Substitute: Garam masala or curry powder for a slightly different flavor.
MORE HEALTHY & EASY SAVORY RECIPES
Tandoori Stew With Vegetables
Easy to make and packed with warming spices, it's ideal for feeding a crowd or meal-prepping in winter.
Ingredients
Equipment
Method
- Peel and chop the potatoes, carrots, and sweet potatoes into bite-sized pieces.
- Dice the onions and mince the garlic. Heat a malm pot over medium heat. Add a bit of oil, then fry the onions and garlic until softened and fragrant. Stir in the tandoori powder and salt, cooking for 1-2 minutes to release the spices' aroma.
- Add the chopped vegetables, red lentils, white beans, butter beans, crushed tomatoes, and coconut milk to the pot. Mix well to combine all ingredients.
- Cover the pot with a lid and bake in the oven at 390°F (200°C) for at least 1.5 hours. (best at 3 hours)
- Check if the vegetables are tender and the stew has thickened. If needed, bake uncovered for an additional 15-20 minutes to reduce excess liquid.
