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).
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 medium 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
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.
Add tomato, increase heat to medium and simmer, uncovered, for 1 to 2 minutes.
Sprinkle with remaining 1 tablespoon cilantro and serve.
Posted by LuAnn.
Saturated Fat: 0g
Monounsaturated Fat: 3g
Dietary Fiber: 8g
Nutrition Bonus: Vitamin C (35% dv), Fiber (33% dv), Potassium (29% dv), Folate (28% dv).