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Curried Chickpea Stew with Brown Rice Pilaf

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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

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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

Details

Servings 4
Preparation time 20mins
Cooking time 60mins

Preparation

Step 1

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.

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