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20 minute dinner recipes

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Fragrant Chickpea Stew

http://www.eatingwell.com/recipes/fragrant_chickpea_stew.html

From EatingWell:  Winter 2004, The Essential EatingWell Cookbook (2004)

When time is of the essence, this hearty stew makes a quick meal. It has a complex, almost beefy flavor that develops when the onion and garlic are cooked until dark brown. Accompany with steamed rice or whole-wheat flatbreads (chapatis).

4 servings, about 1 cup each | Active Time: 20 minutes | Total Time: 35 minutes

Ingredients

Preparation

  1. Heat oil in a large saucepan over medium-high heat; cook cumin seeds for 10 seconds. Add onion and garlic; cook, stirring, until dark brown, 5 to 8 minutes. Add coriander; cook, stirring, for 20 seconds. Stir in water, potato, chickpeas, salt, pepper and 1 tablespoon cilantro. Bring to a boil. Reduce heat to low, cover and simmer until the potato is tender, 15 to 20 minutes.
  2. Add tomato, increase heat to medium and simmer, uncovered, for 1 to 2 minutes. Sprinkle with remaining 1 tablespoon cilantro and serve.

Nutrition

Per serving : 255 Calories; 6 g Fat; 0 g Sat; 3 g Mono; 0 mg Cholesterol; 45 g Carbohydrates; 9 g Protein; 8 g Fiber; 703 mg Sodium; 461 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 vegetable, 1/2 very lean protein, 1/2 fat

Tips & Notes