Rating: 5 stars
4 Ratings
  • 5 star values: 4
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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).

Source: EatingWell Magazine, Winter 2004

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Recipe Summary test

total:
35 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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

Tips

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 Facts

about 1 cup
236 calories; protein 7.9g; carbohydrates 40.9g; dietary fiber 7.8g; sugars 3.1g; fat 5.4g; saturated fat 0.5g; vitamin a iu 266.2IU; vitamin c 15.6mg; folate 100.2mcg; calcium 77.8mg; iron 2.8mg; magnesium 59.3mg; potassium 559mg; sodium 538.9mg; thiamin 0.1mg.

2 1/2 starch, 1 vegetable, 1/2 lean protein, 1/2 fat

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