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Fragrant Chickpea Stew

:  Winter 2004, The Essential EatingWell Cookbook (2004)

Your rating: None Average: 4.2 (30 votes)

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).


READER'S COMMENT:
"Really delicious and dead easy. I quadrupled this recipe and we can't get enough of it. Needs nothing added to it. Texture and flavor are perfect! "
Fragrant Chickpea Stew Recipe

Makes: 4 servings, about 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  1. 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.
  2. Add tomato, increase heat to medium and simmer, uncovered, for 1 to 2 minutes. Sprinkle with remaining 1 tablespoon cilantro and serve.

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.

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.

Nutrition Bonus: Vitamin C (35% dv), Fiber (33% dv), Potassium (29% dv), Folate (28% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 1 vegetable, 1/2 very lean protein, 1/2 fat


More From EatingWell

Recipe Categories

Style/Theme
Entertaining, casual
Everyday favorites
Make ahead instructions
One dish meals
Vegan
Vegetarian
Budget
Comfort foods
Health & Diet Considerations
High fiber
High potassium
Gluten free
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Type of Dish
Main dish, vegetarian
Soups/stews
Main Ingredient
Beans/Legumes
Preparation/ Technique
Braise/Stew
Saute
Ethnic/Regional
African
Middle Eastern
Meal/Course
Dinner

Season
Spring
Fall
Winter
Publication
The Essential EatingWell Cookbook (2004)
Winter 2004
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