Fragrant Chickpea Stew

4.2 (34)
Fragrant Chickpea Stew

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).

Yield: 4 servings, about 1 cup each
Active Time: 20
Total Time: 35

Ingredients

  • 1 tablespoon canola oil
  • 1 teaspoon cumin seeds
  • 1 medium red onion, chopped (1 cup)
  • 5 medium cloves garlic, minced
  • 1 tablespoon coriander seeds, ground (see Ingredient Note)
  • 1 cup water
  • 1 red potato, scrubbed and cut into 1-inch cubes
  • 1 19-ounce or 15-ounce can chickpeas, rinsed
  • 1/2 teaspoon salt
  • 1/2 teaspoon coarsely ground pepper
  • 2 tablespoons finely chopped fresh cilantro, divided
  • 1 medium tomato, cut into 1-inch cubes

Preparation

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

Tips & Notes

  • 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

Nutrition Per Serving

calories 255
fat 6 g (0 g sat, 3 g mono)
cholesterol 0 mg
carbohydrates 45 g
protein 9 g
fiber 8 g
sodium 703 mg
potassium 461 mg

Nutrition Bonus Vitamin C (35% dv), Fiber (33% dv), Potassium (29% dv), Folate (28% dv).

Carbohydrate Serving 2 1/2

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

From EatingWell Winter 2004, The Essential EatingWell Cookbook (2004)