Saturday, April 2, 2011

Bombay Vegetable Sauce

Servings: 6

1 teaspoon coriander seeds
½ teaspoon cumin seeds
½ teaspoon fennel seeds
½ teaspoon fenugreek seeds
6 whole green cardamoms
½ teaspoon turmeric
½ teaspoon freshly ground black pepper
3 tablespoons vegetable broth
1 large onion, cut in half lengthwise, then thinly sliced into crescents
3 cloves garlic, minced
½ cinnamon stick
1 red bell pepper, cut into ½ inch pieces
1 yellow bell pepper, cut into ½ inch pieces
2 jalapeno peppers, seeded and thinly sliced
3 large portobello mushrooms, cut in half, then thickly sliced
1 28 ounce can diced tomatoes, drained (reserve the juice)
1 15 ounce can garbanzo beans, drained and rinsed
4 cups fresh baby spinach (one 6 ounce bag)
2 tablespoons mango chutney
1/3 cup chopped fresh cilantro

Place the 4 kinds of seeds and the cardamom into a dry non-stick frying pan. Cook and stir for about 1 minute. Remove from heat, cool, then crush using a mortar and pestle. Mix in the turmeric and black pepper. Set aside.

Place the vegetable broth in a large pot. Add the onion, garlic and cinnamon stick. Cook, stirring frequently, for about 5 minutes. Add the three kinds of peppers and the mushrooms. Cook and stir for 3 more minutes. Add the tomatoes, garbanzos, spinach, chutney, and ¼ cup of the reserved tomato juice. Cook and stir for another 3-4 minutes. Season with a bit more pepper and some salt, if desired. Stir in the cilantro and let rest for a minute before serving.

Serve over brown rice, other whole grains, or in a bowl with some fresh Indian naan bread to soak up the juices.

Hints: This takes quite of bit of preparation, but then it goes together rather quickly. I have prepared all the spices and the vegetables a day ahead of time, and then easily cooked this just before serving. When fresh tomatoes are in season, I like to use them in this dish for a more authentic flavor. Use about 5 tomatoes, peel them with a serrated vegetable peeler, then coarsely chop them before using. You will also need to use an extra ¼ cup of vegetable broth in place of the reserved tomato juice.

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.