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Fragrant Chickpea Stew

Fragrant Chickpea Stew
This Recipe Is:

WebMD Recipe from EatingWell.com

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).

Ingredients
Prep: 20 minutes | Total Time: 35 minutes
  • 1 tablespoon
    canola oil
  • 1 teaspoon
    cumin seeds
  • medium red onion, chopped (1 cup)
  • 5 medium cloves
    garlic, minced
  • 1 tablespoon
    coriander seeds, ground (see Ingredient Note)
  • 1 cup
    water
  • 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
  • medium tomato, cut into 1-inch cubes
Instructions
  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.

 

Tip

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.

Nutritional Information

Makes: 4 servings, about 1 cup each
  • Calories236
  • Fat5 g
    • Saturated fat0 g
  • Cholesterol0 mg
  • Carbohydrates41 g
    • Dietary fiber8 g
  • Protein8 g
  • Sodium534 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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