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Curried Chickpea Stew with Brown Rice Pilaf

Photo: John Autry; Styling: Cindy Barr
Total time 1 hr
Yield 4 servings
This curry hails from the Indian region of Punjab. The cardamom pods puff up to almost twice their size and float to the top, so they're easy to find and discard before serving. In just one serving, you get close to 10 grams of fiber, thanks to brown rice, chickpeas, tomatoes, and plenty of onion.

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 chickpeas (garbanzo beans), rinsed and drained
  • 1 (14.5-ounce) can fire-roasted crushed tomatoes, undrained (such as Muir Glen)
  • 1/2 cup plain nonfat yogurt
  • 1/4 cup chopped fresh cilantro

Nutrition Information

  • calories 431
  • fat 9.6 g
  • satfat 1 g
  • monofat 5.1 g
  • polyfat 2.9 g
  • protein 11.9 g
  • carbohydrate 77.9 g
  • fiber 9.6 g
  • cholesterol 1 mg
  • iron 3.1 mg
  • sodium 626 mg
  • calcium 121 mg

How to Make It

  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.