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Nutrition, Recipes

Curried Chickpea Stew

I now have two Cooking Light issues waiting to be read — I need to get moving!

This week’s dish is Curried Chickpea Stew with Brown Rice Pilaf. Funny story — the magazine editors must have mixed up the photos for this recipe and the one on the following page, so as I was writing down the ingredients and looking at the image, I realized what I was buying for was not actually what I wanted to make. Oh well.

According to CL, this curry is from the Punjab region of India. It is SPICY — well, maybe not, but I’m just super sensitive — and very filling, so it makes great leftovers. It’s also filled with fiber. The recipe is in two parts — pilaf and stew.

  • 1  tablespoon  canola oil
  • 1  cup  finely chopped onion
  • 1  cup  uncooked brown rice
  • 1/2  teaspoon  ground turmeric
  • 3  cardamom pods, crushed
  • 1  (3-inch) cinnamon stick
  • 1  garlic clove, minced
  • 1 2/3  cups  water
  • 1  bay leaf

To prepare pilaf, heat a large nonstick skillet over medium heat. Add 1 tablespoon oil; swirl to coat. Add 1 cup onion; cook for 6 minutes or until golden, stirring frequently. Add rice and the next 4 ingredients (through garlic); cook for 1 minute, stirring constantly. Add 1 2/3 cups water and bay leaf; bring to a boil. Cover, reduce heat, and simmer for 45 minutes. Let stand for 5 minutes. Discard cardamom, cinnamon, and bay leaf. Keep warm.

  • 1  tablespoon  canola oil
  • 2  cups  chopped onion
  • 1  tablespoon  grated peeled fresh ginger
  • 1  teaspoon  ground cumin
  • 1  teaspoon  ground coriander
  • 3/4  teaspoon  ground turmeric
  • 1/4  teaspoon  ground red pepper
  • 4  garlic cloves, minced
  • 3  cardamom pods, crushed
  • 1  (3-inch) cinnamon stick
  • 2 1/2  cups  water
  • 1  cup  diced carrot
  • 1/4  teaspoon  kosher salt
  • 1  (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
  • 1  (14.5-ounce) can fire-roasted crushed tomatoes, undrained (such as Muir Glen)
  • 1/2  cup  plain nonfat yogurt
  • 1/4  cup  chopped fresh cilantro

To prepare stew, heat a large Dutch oven over medium-high heat. Add 1 tablespoon oil, and swirl to coat. Add 2 cups onion; sauté for 6 minutes or until golden. Add ginger and the next 7 ingredients (through cinnamon stick); cook for 1 minute, stirring constantly. Add 2 1/2 cups water, carrot, 1/4 teaspoon salt, chickpeas, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until carrots are tender and sauce is slightly thick. Discard cardamom and cinnamon stick.

Place 1 cup rice mixture into each of 4 bowls; spoon 1 1/4 cups chickpea mixture over rice. Top each serving with 2 tablespoons yogurt and 1 tablespoon cilantro.

One note: I discovered I actually did not have cardamom, so I substituted 1/2 tsp. each ground cloves and ground nutmeg.

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Discussion

4 thoughts on “Curried Chickpea Stew

  1. Yess! Indian food pretty much rocks 🙂

    Posted by Sana | March 21, 2011, 8:26 PM
  2. why we don’t eat more meals together is entirely beyond me. i mean, i can contribute almost no culinary skills, but i can fill up a mean shopping basket at whole foods.

    Posted by Emily | March 22, 2011, 10:36 AM
  3. oh wow, this looks delicious.

    Posted by katie | March 22, 2011, 11:17 AM

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