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

Joyce Hendley
Source: Diabetic Living Magazine, Spring 2019
Advertisement

Ingredients

Ingredient Checklist

Directions

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.

    Advertisement
  • 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.

Tips

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

248.6 calories; protein 11.2g 22% DV; carbohydrates 38.8g 13% DV; exchange other carbs 2.5; dietary fiber 10g 40% DV; sugars 6.8g; fat 6.5g 10% DV; saturated fat 1.2g 6% DV; cholesterol 0.7mg; vitamin a iu 7766IU 155% DV; vitamin c 50.8mg 85% DV; folate 144.8mcg 36% DV; calcium 137.1mg 14% DV; iron 3mg 17% DV; magnesium 69.6mg 25% DV; potassium 587.9mg 17% DV; sodium 309.4mg 12% DV.

Reviews (1)

Read More Reviews
1 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
10/21/2019
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