Curried Stew:

Healthy Curried Stew Recipe

By Dr. Ben Kim

If you're a fan of curried dishes and stews, you'll definitely want to give this recipe a try. It's more Moroccan than Indian in flavor and texture (that's what I'm told by the friend who shared it with me), and it's as healthy as curried dishes come.

Makes about 6 servings


Please note: all vegetables listed below need to be chopped into bite-size chunks.

2 onions, peeled and chopped
2 carrots, peeled and chopped
2 potatoes (any variety will do), chopped
1 sweet potato, chopped
1 small eggplant, chopped
3 peppers - any combination of colors - chopped
1 zucchini, chopped
1 can chickpeas, rinsed and drained
Small handful of raisins (optional)
Small handful of grated coconut (optional)
2 cups vegetable broth
2 cups coconut milk
1 teaspoon cinnamon
4 tablespoons ground cumin
1/2 teaspoon turmeric
2 tablespoons curry powder
1/2 teaspoon cayenne pepper
6 cloves garlic, minced
Sea salt


1. Combine onions, carrots, and half a cup of vegetable broth in a large pot and cook over medium heat until onions soften - about 3 minutes.

2. Add spices (cinnamon, cumin, turmeric, curry powder, cayenne pepper) and coconut milk. Cook for another minute over medium heat while stirring.

3. Add potatoes (including sweet potatoes) and the remaining vegetable broth. Cover and cook for about 5 minutes.

4. Excluding the sea salt, add all remaining ingredients (eggplant, peppers, zucchini, chickpeas, garlic, raisins, grated coconut). Give stew a good stir, cover, and cook for about 20 minutes, or until all vegetables are tender.

5. Give it a taste and add sea salt to suit your palate.

Enjoy this hearty curried stew. Though it's delicious without raisins and dried coconut, if you enjoy these ingredients on their own, you'll want to give them a go in this stew, as they add texture and flavor that go quite well with the other ingredients.

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