Down-home Chickpea Stew
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains | Low fat, Stews, Vegetables | 2 | Servings | |
INGREDIENTS
| 2 | t | Vegetable oil, preferable |
| Canola oil | ||
| 2 1/2 | c | Finely chopped onions, 3 |
| 1 | Bay leaf | |
| 1 | T | Minced fresh ginger |
| 3 | Garlic, minced | |
| 1 | Jalapeno pepper, seeded and | |
| minced | ||
| 1/2 | t | Turmeric |
| 2 | t | Ground cumin |
| 2 | t | Ground coriander |
| 1/2 | c | Chopped tomatoes, 2 plum or |
| 1 small tomato | ||
| 1/2 | t | Salt |
| 1 | 16 oz chickpeas drained | |
| or 1/2 c cooked | ||
| Sliced onions, tomatoes and | ||
| Fresh cilantro, for garnish |
INSTRUCTIONS
Heat oil in a large nonstick skillet over medium heat. Add onions and bay leaf; saute for 8 minutes. Reduce heat to medium-low and cook for 5 minutes longer. Add ginger and garlic and cook until the onions are well browned but not burned, 2 to 3 minutes. (If the mixture becomes too dry, add 1 to 2 tsp. water.) Stir in jalapeno peppers, turmeric, cumin and coriander. Add tomatoes, salt and 1/2 cup water. Reduce heat to low, cover and simmer, stirring occasionally, until the tomatoes have softened and a thick sauce has formed, about 10 minutes. Add chickpeas, cover and cook for 5 minutes. Remove from heat and let stand for a few minutes to further develop the flavors. Discard the bay leaf. Taste, and adjust seasonings. Serve over rice, garnished with onions, tomatoes and cilantro. Serves 2. The secret to the rich flavor is the slow browning of the onions. Do not omit the garnishes as they not only make the dish pretty but balance its texture as well. 129 calories per serving: 3 grams fat; 484 mg sodium; 0 mg cholesterol. Source: Eating Well Magazine - Sept/Oct, 1993 DOTTIE, in Irvine, CA 9/94 Posted to MM-Recipes Digest V4 #241 by Jack Elvis <jackelvis@moonlink.net> on Sep 10, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 318
Calories From Fat: 152
Total Fat: 17.1g
Cholesterol: 29.4mg
Sodium: 1443.6mg
Potassium: 983.8mg
Carbohydrates: 33.4g
Fiber: 7.2g
Sugar: 14.3g
Protein: 11.9g