Middle Eastern Chickpea & Rice Stew

1 Review
From: EatingWell Magazine April/May 2005

The nutty goodness of slowly browned onions, spices and sweet potato are offset by a burst of fresh cilantro in this chickpea and rice stew. Serve this hearty dish with whole-wheat pita and a salad of sliced cucumbers tossed with yogurt and a pinch of salt.

Ingredients 6 servings

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  • 1 tablespoon extra-virgin olive oil
  • 3 medium onions, halved and thinly sliced (about 3 cups)
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 1 cup orange juice
  • 4 cups reduced-sodium chicken broth, or vegetable broth
  • 2 15-ounce cans chickpeas, rinsed
  • 3 cups peeled and diced sweet potato, (about 1 pound)
  • 2/3 cup brown basmati rice
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup chopped fresh cilantro

Preparation

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  1. Heat oil in a large saucepan over medium heat; add onions and cook, stirring often, until tender and well browned, 10 to 12 minutes. Add cumin and coriander and stir for about 15 seconds. Add orange juice and broth. Stir in chickpeas, sweet potato, rice and salt. Bring to a boil; reduce heat to a gentle simmer and cover. Cook, stirring occasionally, until the rice is tender and the sweet potatoes are breaking down to thicken the liquid, about 45 minutes. Season with pepper. (The stew will be thick and will thicken further upon standing. Add more broth to thin, if desired, or when reheating.) Serve topped with cilantro.

Nutrition information

  • Serving size: 1 1/2 cups
  • Per serving: 339 calories; 5 g fat(1 g sat); 10 g fiber; 66 g carbohydrates; 11 g protein; 113 mcg folate; 0 mg cholesterol; 11 g sugars; 0 g added sugars; 10929 IU vitamin A; 33 mg vitamin C; 86 mg calcium; 3 mg iron; 720 mg sodium; 782 mg potassium
  • Carbohydrate Servings: 4
  • Exchanges: 3 1/2 starch, 1 1/2 lean meat

Reviews 1

March 24, 2012
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By: ahinrichsen84
more spice first off I halved the recipe. 1 can chickpeas 2 cups broth (added more later) and half cup o.j. I doubled the cumin and coriander and also added chili powder and cayenne pepper. I also added some shredded chicken breast. The most important thing was using saffron rice instead of bismati rice. the saffron definitely gave it the middle eastern taste I love. this is a good base recipe but needs a lot more spices added to it