Curried Chickpea Stew

7 Ratings
  • 5 3
  • 4 4
  • 3 0
  • 2 0
  • 1 0

Who says a meatless meal isn't filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies.

Joyce Hendley, M.S.
Source: Diabetic Living Magazine, Spring 2019

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Recipe Summary

active:
30 mins
total:
55 mins
Servings:
8

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • Place spinach (or other greens) in a microwave-safe dish; add 1 Tbsp. water and cover. Microwave on High, stirring occasionally, until just wilted, 1 to 2 minutes. Transfer to a colander to drain. When cool enough to handle, squeeze out any excess water. Coarsely chop and set aside.

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  • Heat oil in a large nonstick skillet with high sides or a Dutch oven. Add onion and cook, stirring, until translucent, about 8 minutes. Add ginger, jalapeño, garlic, and curry powder; cook, stirring, for 30 seconds. Add carrots and 2 Tbsp. water; cover and cook, stirring occasionally, until the carrots have softened, about 10 minutes (add more water if the mixture becomes dry). Add cauliflower; cover and cook, stirring occasionally, until barely tender-crisp, 5 to 10 minutes more.

  • Stir in chickpeas, tomatoes, half-and-half, and coconut milk. Bring to just below boiling. Reduce heat to low and simmer uncovered, stirring occasionally, for 15 minutes. Stir in the reserved spinach (or greens) and heat through.

  • Transfer half of the mixture (about 5 cups) to a 1 1/2-qt. freezer container; label and freeze for up to 1 month. Serve the remaining half at once, or refrigerate for up to 3 days.

Tips

To make ahead: This double-batch recipe makes one meal for tonight (or to refrigerate for up to 3 days) and one to freeze for up to 1 month (see Step 4). To cook from frozen: Thaw overnight in the refrigerator, then microwave on High until heated through, 4 to 5 minutes. You can also reheat the stew in a saucepan until bubbling; add a little water, if needed, to prevent sticking.

Nutrition Facts

Serving Size:
1 1/4 cups
Per Serving:
249 calories; protein 11.2g; carbohydrates 38.8g; dietary fiber 10g; sugars 6.8g; fat 6.5g; saturated fat 1.2g; cholesterol 0.7mg; vitamin a iu 7766IU; vitamin c 50.8mg; folate 144.8mcg; calcium 137.1mg; iron 3mg; magnesium 69.6mg; potassium 587.9mg; sodium 309.4mg.
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