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
- 1 tablespoon canola oil
- 1 teaspoon cumin seeds
- 1 medium red onion, chopped (1 cup)
- 5 medium cloves garlic, minced
- 1 tablespoon coriander seeds, ground (see Ingredient Note)
- 1 cup water
- 1 red potato, scrubbed and cut into 1-inch cubes
- 1 19-ounce or 15-ounce can chickpeas, rinsed
- 1/2 teaspoon salt
- 1/2 teaspoon coarsely ground pepper
- 2 tablespoons finely chopped fresh cilantro, divided
- 1 medium tomato, cut into 1-inch cubes
Preparation
- 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.
- 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
- Make Ahead Tip: Cover and refrigerate for up to 2 days. Reheat on the stovetop or in the microwave.
- Ingredient Note: Coriander seeds are tiny and yellowish brown; they are produced when cilantro is allowed to seed. They smell slightly citric. Their flavor does not resemble, in any way, that of cilantro.