Curried Chickpea Stew

Curried Chickpea Stew

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From: Diabetic Living Magazine, Spring 2019

Who says a meatless meal isn't filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 1 (10 ounce) bag prewashed spinach or other sturdy greens
  • 1½ tablespoons canola oil
  • 1 large onion, chopped
  • 1 (2 inch) piece fresh ginger, peeled and minced
  • ½-1 small jalapeño pepper, seeded and finely chopped
  • 3 cloves garlic, minced
  • 1 tablespoon curry powder
  • 3 medium carrots, peeled and thinly sliced
  • ½ medium head cauliflower, broken into bite-size florets (3 cups)
  • 2 (15 ounce) cans low-sodium chickpeas, rinsed
  • 2 (14 ounce) cans no-salt-added diced tomatoes, drained
  • ½ cup fat-free half-and-half
  • ⅓ cup "lite" coconut milk

Preparation

  • Prep

  • Ready In

  1. 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.
  2. 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.
  3. 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.
  4. Transfer half of the mixture (about 5 cups) to a 1½-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 information

  • Serving size: 1¼ cups
  • Per serving: 249 calories; 7 g fat(1 g sat); 10 g fiber; 39 g carbohydrates; 11 g protein; 145 mcg folate; 1 mg cholesterol; 7 g sugars; 0 g added sugars; 7,766 IU vitamin A; 51 mg vitamin C; 137 mg calcium; 3 mg iron; 309 mg sodium; 588 mg potassium
  • Nutrition Bonus: Vitamin A (155% daily value), Vitamin C (85% dv), Folate (36% dv)
  • Carbohydrate Servings:

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