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Middle Eastern Chickpea & Rice Stew

April/May 2005, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 3.9 (37 votes)

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.


Middle Eastern Chickpea & Rice Stew Recipe

Makes: 6 servings, 1 1/2 cups each

Active Time:

Total Time:

Ingredients

  • 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

  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

Per serving: 317 calories; 5 g fat (1 g sat, 2 g mono); 3 mg cholesterol; 58 g carbohydrates; 0 g added sugars; 12 g protein; 9 g fiber; 362 mg sodium; 461 mg potassium.

Nutrition Bonus: Vitamin A (220% daily value), Vitamin C (50% dv), Fiber (37% dv), Iron (15% dv).

Carbohydrate Servings: 3 1/2

Exchanges: 3 1/2 starch, 1 1/2 very lean meat


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