Nothing warms your bones and taste buds like this simple recipe for Coconut Curried Veal and Vegetable Stew. It's a one-pot wonder loaded with hearty vegetables like cauliflower and a double dose of protein thanks to chickpeas AND tender veal cubes, complimented by a delicate dash of freshly grated ginger. Eat up and warm up!
Nutritional Information Per Serving
440
Calories
29g
Protein
24g
Fat
9g
Saturated Fat
690mg
Sodium
27g
Carbohydrates
85mg
Cholesterol
0g
Trans Fat
7g
Fiber
8g
Sugar
10% DV
Iron
15% DV
Potassium
Prep Time:
20 minutes
Cook Time:
1 hour 5 minutes
Total Time:
1 hour 25 minutes
Serves:
4
Ingredients
- 1-1/2 Tbsp. olive oil
- 1 lb. veal for stew, cut into 1/2-inch pieces
- 1 carrot (3 oz.), cut into 1/2-inch slices
- 2 cloves garlic, chopped
- 1 Tbsp. chopped fresh ginger
- 1 can (13.5 oz.) lite coconut milk
- 1 cup reduced-sodium chicken broth or water
- 1 Tbsp. curry powder
- 1 tsp. ground cumin
- 1/2 tsp. salt
- 1 can (15.5 oz.) chick peas, drained and rinsed
- 1 zucchini (7 oz.), cut lengthwise in half then crosswise into 1-inch pieces
- 1 cup cauliflower florets (4 oz.)
- chopped cilantro for garnish
- cooked jasmine rice, if desired
Instructions
In 5-quart Dutch oven over medium-high heat, in hot oil, cook veal in batches, until well browned on all sides, removing pieces to plate as they brown and adding more oil if needed.
In drippings remaining in Dutch oven, over medium heat, cook carrot, garlic and ginger 2 minutes, stirring occasionally.
Return veal to Dutch oven; add coconut milk, broth, curry powder, cumin and salt; over high heat, heat to boiling. Reduce heat to low; cover and simmer 30 minutes.
Stir in chick peas, zucchini and cauliflower; heat to boiling. Reduce heat to low; cover and simmer 10 to 15 minutes or until veal and vegetables are tender. Sprinkle stew with cilantro. If desired, serve stew with jasmine rice.
