Who says a meatless meal isn't filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies. Source: Diabetic Living Magazine, Spring 2019

Joyce Hendley


Ingredient Checklist


Instructions Checklist
  • Place spinach (or other greens) in a microwave-safe dish; add 1 Tbsp. water and cover. Microwave on High, stirring occasionally, until just wilted, 1 to 2 minutes. Transfer to a colander to drain. When cool enough to handle, squeeze out any excess water. Coarsely chop and set aside.

  • Heat oil in a large nonstick skillet with high sides or a Dutch oven. Add onion and cook, stirring, until translucent, about 8 minutes. Add ginger, jalapeño, garlic, and curry powder; cook, stirring, for 30 seconds. Add carrots and 2 Tbsp. water; cover and cook, stirring occasionally, until the carrots have softened, about 10 minutes (add more water if the mixture becomes dry). Add cauliflower; cover and cook, stirring occasionally, until barely tender-crisp, 5 to 10 minutes more.

  • Stir in chickpeas, tomatoes, half-and-half, and coconut milk. Bring to just below boiling. Reduce heat to low and simmer uncovered, stirring occasionally, for 15 minutes. Stir in the reserved spinach (or greens) and heat through.

  • Transfer half of the mixture (about 5 cups) to a 1 1/2-qt. freezer container; label and freeze for up to 1 month. Serve the remaining half at once, or refrigerate for up to 3 days.


To make ahead: This double-batch recipe makes one meal for tonight (or to refrigerate for up to 3 days) and one to freeze for up to 1 month (see Step 4). To cook from frozen: Thaw overnight in the refrigerator, then microwave on High until heated through, 4 to 5 minutes. You can also reheat the stew in a saucepan until bubbling; add a little water, if needed, to prevent sticking.

Nutrition Facts

249 calories; 6.5 g total fat; 1.2 g saturated fat; 1 mg cholesterol; 309 mg sodium. 588 mg potassium; 38.8 g carbohydrates; 10 g fiber; 7 g sugar; 11.2 g protein; 7766 IU vitamin a iu; 51 mg vitamin c; 145 mcg folate; 137 mg calcium; 3 mg iron; 70 mg magnesium;

Reviews (1)

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Rating: 4 stars
This was good. Flavors came together nicely and outside of all the chopping (which I did ahead of time), it was pretty quick. My only issue was lack of moisture. It was pretty thick, not very soupy. I had to double the coconut milk just to make sure everything was coated. I skipped the first step and just added the spinach at the end and wilted it in the stew. I also added a bit of cayenne pepper for a little heat. Otherwise followed the recipe as written. Read More