This warming, healthy and delicious Curried Vegetable Stew is the ultimate clean, nourishing meal. It’s a vegan, gluten free one-pot meal with cauliflower, chickpeas and greens in a creamy curry-flavored coconut sauce.
In addition to being an easy meatless meal, this stew is flavorful, wholesome and nourishing. I originally adapted the recipe from TheKitchn, and it has since become a family favorite. It has a great blend of spices and a healthy dose of vegetables in a coconut-infused broth.
First I made this recipe as written, then I made some improvements in subsequent batches. The original recipe ended up with far too much liquid for our taste (more soup than stew), so I cut that down dramatically. I also used red peppers for their natural sweetness, and substituted fire roasted tomatoes to add another layer of flavor.
You can make this in a slow cooker (directions below), but I usually go the stovetop route to make it a one pot meal. Serve it on its own as-is, or label it over rice, quinoa or your favorite grain. It’s a light, easy and flavorful autumn meal.
If you prefer to used cooked chickpeas instead of canned, follow my tutorial here.
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Food Photography and Styling by Kelly Jaggers
Curried Vegetable Stew
Ingredients
- 1 tablespoons olive oil
- 1 whole large onion, diced
- 2 1/2 teaspoons kosher salt, divided
- 1 tablespoon curry powder
- 1 tablespoon brown sugar
- 1 inch piece fresh ginger, peeled and grated (about 1 tbsp)
- 3 whole garlic cloves, minced
- 1/4 teaspoon black pepper
- 1/4 teaspoon cayenne pepper (if you're spice sensitive, omit)
- 1/2 cup vegetable broth
- 6 whole baby yellow potatoes, diced
- 3 1/2 cups chickpeas, drained and rinsed
- 2 whole red bell peppers, diced
- 1 head of cauliflower, cut into bite sized florets
- 28 ounces fire roasted tomatoes
- 10 ounces baby spinach or baby kale
- 13.5 ounces coconut milk, full fat
- Cooked rice, quinoa or grains for serving (optional)
NOTES
Instructions
- Heat the oil in the bottom of a large soup pot over medium heat. Add the onion and 1 tsp of salt and sauté until translucent, about 5 minutes.
- Add the curry, brown sugar, ginger, garlic, black pepper and cayenne and stir until fragrant, about 30 seconds. Pour in 1/2 cup of vegetable broth and scrape up and brown bits from the bottom of the pan.
- Add the potatoes, chickpeas, peppers, cauliflower, tomatoes (with the juice) and an additional 1 1/2 tsp of salt. Stir to combine and bring to a boil. Cover and simmer over for 45 - 60 minutes, stirring occasionally, until the vegetables are tender.
- Stir in the coconut milk. Add the baby spinach or kale and stir until the greens have wilted slightly. Add more salt and pepper to taste, if desired. Serve warm as-is or over your choice of cooked rice.
Slow Cooker Instructions:
- Heat oil in a large skillet over medium heat. Add the onion and 1 tsp of salt and sauté until translucent, about 5 minutes. Add the potatoes and an additional tsp of salt. Sauté until the potatoes turn slightly translucent around the edge. Add the curry, brown sugar, ginger, garlic, black pepper and cayenne and stir until fragrant, about 30 seconds. Pour in 1/2 cup of vegetable broth and scrape up the brown bits from the bottom of the pan. Transfer the potato/onion mixture to a 6 qt (or larger) slow cooker. Add chickpeas, peppers, cauliflower, tomatoes (with the juice), and an additional 1 1/2 tsp salt. Stir to combine. Cover and cook for 4 hours on high heat. Add the coconut milk and baby spinach or kale and stir until the greens have wilted slightly. Add more salt and pepper if desired. Serve warm as-is or over your choice of cooked rice.
Nutrition
I love variations of this stew – it’s nice to roast the veggies first and throw them all in together, sometimes I add coconut milk, and I use so many different veggies. Sitting here now eating a version with roasted onions, carrots, potatoes, mushrooms, broccoli, cauliflower, summer squash, roasted cherry tomatoes and spinach. Oh and red peppers lol. It’s just so good, and better the next day. My favorite way to eat the rainbow. 🙂
Tories, what can I use besides chick peas?
You can use cannellini or white beans. 🙂
My husband and I enjoy this vegan stew weekly. Thank you very much, Tori, for the fabulous recipe.
Made this tonight for dinner and served it over basmati rice. It was absolutely delicious! I cooked it in one pot and it was ready within the 45 minutes to one hour time frame you suggest. Used Muir Glen organic fire roasted diced tomatoes in this recipe… very nice,
Hi Tori!
Thanks for this great recipe! We served it on basmati rice and the kids (2, 3 and 5) loved it. It’s not always easy to serve them vegetarian dishes 😉 Plus it makes great leftovers for lunches.
I made this for dinner last night and it was out of this world delicious!!! My husband said it tasted great- so fresh! And I told him, it is!!, haha! This stew is so flavorful, healthy, and beautiful. Oh yeah, cooked it in my Instapot 4 minutes on manual, a quick release, then added chopped kale and coconut milk, then served it over brown instant rice. Seriously yummy and quick. Thanks for another perfected recipe!
Hello Tori,
I have to tell you, I made this delicious stew a few days ago and served it at a ladies’ dinner party I hosted last night. It was a BIG HIT! So many people asked me for the recipe! Everyone thoroughly enjoyed it, and it was healthy and easy to make. Thanks so much for this recipe, and all your recipes. I enjoy making your food and I know it will always be so delicious!
So happy to hear that Hillary! Thank you for reporting back 🙂
Can this be frozen?
Wow! The flavor of this stew is terrific. I served it over quinoa. The recipe made enough for four meals for my husband and me. Good thing we loved it. 🙂
I made this and adapted this to the instant pot and I must say…fabulous!!
Very good, but not 272 calories per serving. Full fat Coconut milk is anywhere from 60 to 94 calories per fl oz on it’s own. That’s 810 to 1269 Calories just from the coconut milk. Assuming 810, the total calories for all the ingredients listed is around 2791. 2791 / 8 = 349 calories per serving. I used Simple Truth coconut milk. 10 calories per OZ. And added a little flower to thicken the sauce. Came out GREAT.