Curried Chickpea Stew with Brown Rice Pilaf

Calories: 431 Fat: 9.6g Saturated fat: 1g Monounsaturated fat: 5.1g Polyunsaturated fat: 2.9g Protein: 11.9g Carbohydrate: 77.9g Fiber: 9.6g Cholesterol: 1mg Iron: 3.1mg Sodium: 626mg Calcium: 121mg
Photo by Sarah S.

PREP TIME

20

minutes

TOTAL TIME

60

minutes

SERVINGS

4

servings

PREP TIME

20

minutes

TOTAL TIME

60

minutes

SERVINGS

4

servings

Ingredients

  • Pilaf:

  • 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

  • Stew:

  • 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 garbanzo beans, rinsed and drained

  • 1

    (14.5-ounce) can fire-roasted crushed tomatoes, undrained

  • 1/2

    cup plain nonfat yogurt

  • 1/4

    cup chopped fresh cilantro

Directions

1. 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. 2. 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. 3. 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.

Keyingredient.com uses 'cookies' to give you the best, most relevant experience. Using this website means you're ok with this. You can change which cookies are set at any time and find out more about them by following this link.

Please describe your issue: