Afghani-style stew with mint and pine nuts

Afghani-style stew with mint and pine nuts

By
From
Thrive on Five
Serves
2
Photographer
Dan Jones

A delicious, hearty, mildly spiced stew. The traditional ingredients of spinach, pine nuts and yogurt are a really interesting combination, while the addition of mint makes this a great dish to accompany lamb.

Ingredients

Quantity Ingredient
2 tablespoons vegetable oil
1 teaspoon cumin seeds
1 medium onion, finely chopped, (160g)
3 garlic cloves, finely chopped
1 tablespoon finely chopped root ginger
1 red chilli, finely chopped
1 teaspoon ground coriander
1 1/2 teaspoons ground cumin
1/2 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
quality tinned chopped tomatoes, (230g)
small aubergine, cut into cubes, (160g)
400g can of chickpeas, drained and rinsed, (net weight 240g)
2 teaspoons finely grated unwaxed lemon zest
2 tablespoons pine nuts, toasted
2 tablespoons raisins
2 tablespoons natural yogurt
2 teaspoons garam masala
160g spinach, roughly chopped
sea salt
3 tablespoons finely chopped mint leaves

Method

  1. Heat the oil in a heavy-based saucepan and fry the cumin seeds for 30 seconds before adding the onion. Fry for a further five minutes until light golden.
  2. Add the garlic, ginger and chilli and fry for a further three minutes, adding 2 tbsp of water to stop the mixture catching on the pan.
  3. Add the ground coriander, cumin, turmeric, cinnamon and nutmeg and cook for two minutes. Add the tomatoes, aubergine, chickpeas, lemon zest, pine nuts and raisins, then pour in 400ml of hot water. Cover and simmer for 15 minutes.
  4. When the aubergine is cooked, add the yogurt and garam masala. Add the spinach and stir in for one minute to wilt.
  5. Season with salt and serve sprinkled with the mint.
Tags:
Healthy
five a day
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