Mobile Site Digital Editions | Magazine | Newsletters
Advertisement

Middle Eastern Chickpea & Rice Stew

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

Your rating: None Average: 4 (30 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:

Nutrition Profile

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

View Our Nutrition Guidelines »

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

More Healthy Recipe Ideas

You Might Also Like

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


More From EatingWell

Recipe Categories

Style/Theme
Vegetarian
Budget
Comfort foods
Vegan
Type of Dish
Main dish, vegetarian
Soups/stews
Ethnic/Regional
Middle Eastern
Ease of Preparation
Moderate
Health & Diet Considerations
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Total Time
More than 1 hour
Servings
6
Main Ingredient
Beans/Legumes
Preparation/ Technique
Braise/Stew
Saute
Meal/Course
Dinner

Season
Fall
Winter
Publication
April/May 2005
EatingWell for a Healthy Heart Cookbook (2008)
Advertisement

EatingWell Magazine

Subscribe » | Give a Gift | Customer Service
Advertisement
more smart savings
Advertisement
World Wide Web Health Award Winner
Web Award Winner
World Wide Web Health Award Winner
Interactive Media Award Winner