Masala Vegetable Stew

This delicious, Swan tested recipe utilizes great fall veggies and was adapted from a stew found in the Nava Atlas Vegetarian Soups for All Seasons cookbook. We think it's a great way to nurture yourself with nutrition as we nestle into Fall. 


2 tablespoons olive oil or coconut oil

1 medium onion

2 to 3 cloves of garlic, minced

2 cups of baby carrots

2 cups of water

1 medium eggplant, diced

2 medium sweet potatoes, scrubbed and diced

1 large red pepper, diced

One 16 ounce can of salt free stewed or diced tomatoes, undrained

1 to 2 teaspoons of fresh grated ginger

1 to 2 fresh chilies, seeded and minced (milder spice use one 4ounce can of mild green chilies)

1 to 2 teaspoons of garam masala or curry powder

1 to 2 teaspoons of turmeric

1 cup frozen peas, thawed

1/4 cup chopped fresh cilantro

Salt to taste

Heat the oil in a soup pot and add the onion, garlic and carrots. Saute over medium low heat until the onion is golden.  

Add water, eggplant, sweet potatoes, pepper, tomatoes, ginger, chilies and dry spices. Cover and simmer gently for 20-25 minutes until the vegetables are slightly tender.  

Stir in the peas and cilantro and season with salt. Mash some of the potato dice with a wooden spoon to thicken the cooking liquid. Simmer uncovered for 5 to 10 additional minutes.  

6-8 servings. Can be served alone or over a bowl of quinoa. Best served immediately. Stores well for 3-4 days.