Spicy Chickpea-Potato Stew

From EatingWell: March/April 1995 — Subscribe Now!

A trio of fresh garnishes—cilantro, onions and cucumbers—balances the spiciness of this chickpea and potato stew. Make it a meal: Warm whole-wheat tortillas make a nice accompaniment.

4 servings

Active Time: 25 minutes

Total Time: 45 minutes

Nutrition Profile

Ingredients

2 15-ounce cans chickpeas, rinsed, divided
3/4 cup water
1 tablespoon extra-virgin olive oil
1 onion, finely chopped
3 cloves garlic, finely chopped (1 tablespoon)
1 jalapeño pepper, seeded and finely chopped
1 teaspoons ground cumin
1/4 teaspoon ground turmeric
12 ounces tomatoes, preferably plum tomatoes, seeded and coarsely chopped
1 pound potatoes, preferably Yukon Gold, peeled and cut into 1 1/2-inch cubes (4-5 potatoes)
Salt & freshly ground pepper to taste
Cayenne pepper to taste
1 small cucumber, peeled and sliced
1 small red onion, thinly sliced and separated into rings
1 tablespoon chopped fresh cilantro

Preparation

Place 3/4 cup of the chickpeas and water in a blender or food processor and process until smooth; set aside.
Heat oil in a large skillet over medium-high heat until sizzling. Add chopped onion, garlic and jalapeño and sauté until the onion is lightly browned on the edges, about 5 minutes. Add cumin and turmeric and stir to distribute evenly. Add tomatoes and the reserved chickpea puree; bring to a boil. Add potatoes, reduce heat and simmer, covered, until the potatoes are nearly done, 15 to 20 minutes.
Stir in the remaining chickpeas. Simmer, covered, until the potatoes are tender (but not mushy) and the stew is heated through, another 5 to 10 minutes. Season with salt, pepper and ground red pepper. Serve garnished with cucumber slices, red onion rings and cilantro.

Nutrition

Per serving: 353 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 66 g carbohydrates; 12 g protein; 11 g fiber; 392 mg sodium; 1101 mg potassium.

Nutrition Bonus: Vitamin C (77% daily value), Folate (33% dv), Potassium (31% dv), Magnesium (16% dv).

3 1/2 Carbohydrate Serving

Exchanges: 4 starch, 1 vegetable, 1 fat