Spicy Indian Stew over Wild Rice


I love cooking Indian food because the food is often filled with some of the healthiest spices on the planet!  Not only do spices fill your food with intriguing flavors, but seasonings and spices are rich in antioxidant, anti-inflammatory, antiviral, and antibacterial compounds.  Used regularly, culinary herbs can help reduce inflammation, fight free radicals, aid digestion and circulation, lower blood sugar, and boost immunity.  "If you really want to have an impact on your family's health, learn how to enhance the flavor of your food with culinary seasonings," says Dr. Tieraona Low Dog, a well-known herbalist and the director of education at the University of Arizona's Program in Integrative Medicine. 

Garlic, ginger, turmeric and curry are all found in this recipe.  Here are some of the benefits:

  • GARLIC:  Known in herbal lore as the "poor man's penicillin," it contains many antimicrobial compounds.
  • GINGER:  A renowned anti-inflammatory and circulation booster, ginger is a year-round power spice.
  • TURMERIC (also in curry):  Several studies have shown that turmeric activates cellular defense mechanisms in genes.

WHAT YOU NEED:

CHOPPER

INGREDIENTS

Coconut oil
Curry
Turmeric
Cumin
Garlic
Ginger
Onion
Parsnip
Red chili pepper
Jalapeรฑo pepper
Organic diced tomatoes or tomato sauce
Chickpeas
Red chili pepper flakes
Brown rice and/or wild rice medley
Lime
Cilantro

PRINTABLE RECIPE



Indian Stew over Wild Rice 

VEGAN + GLUTEN FREE

serves: 2

total time:  25 min

PRINT OR DOWNLOAD RECIPE

INGREDIENTS:

  • 2 Tablespoons coconut oil
  • 1 teaspoon curry
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • 2 cloves garlic, minced
  • 1 inch fresh ginger, minced
  • 1 onion, chopped
  • 1 large parsnip, chopped
  • 1/2 red chili pepper
  • 1/4 jalapeรฑo pepper
  • 1 can organic diced tomatoes, pureed 
  • 1/2 can chickpeas
  • 1/2 teaspoon red chili pepper flakes
  • 1 cup brown rice and/or wild rice medley
  • juice from 1/2 -1 lime
  • fresh cilantro for garnish

INSTRUCTIONS

  1. Cook rice according to instructions.  While rice is cooking, prepare the topping.
  2. Mince ginger and garlic.  Chop all vegetables: onion, parsnip, red chili pepper and jalapeรฑo pepper.
  3. Heat  coconut oil in pot over medium heat.  Cook cumin, turmeric and curry powder until fragrant, about 1-2 minutes.  Add onion, garlic, and ginger with a few pinches of salt.  Cook until tender about 6 minutes. Add parsnip, jalapeรฑo and red chili pepper for a few more minutes.
  4. Add chickpeas, pureed tomatoes and red chili pepper flakes (you can add a cup of water here if you like a thinner consistency).  Bring to a boil, then simmer about 8-10 minutes or until thickened and veggies are softened.   
  5. Stir in lime juice and season with salt and pepper.
  6. Serve over wild rice, a sprinkle of curry, and fresh cilantro before serving.

MAKE-AHEAD PREP:

  • Make a large pot for the week ahead.  Store individual servings in tupperware so it's ready to grab and go!

STORAGE:

  • Refrigerator:
    • Refrigerate within two hours of cooking
    • 3-4 days in covered containers
  • Freezer:
    • Freeze in covered, airtight containers or heavy duty freezer bags
    • 4-6 months

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PHOTOGRAPHY: Coreen Murphy

RESOURCES:  Whole Living Tieraona Low Dog, MD