Garbanzo Stew

Becky Luigart-Stayner

This vegetarian entrée is a great introduction to Indian food--subtly spiced with garam masala, curry, and turmeric, the latter two of which can be found in the spice section of your supermarket. Garam masala, a mixture of ground spices such as cloves, cinnamon, cardamom, coriander, cumin, nutmeg, and black peppercorns, is often found in gourmet grocery stores or in the Middle Eastern sections of supermarkets. (Recipe by the author of four cookbooks, including The Healthy Cuisine of India.)

Yield: 4 servings (serving size: 1 cup stew and 1 cup rice)
Recipe from Cooking Light

More From Cooking Light

Nutritional Information

Amount per serving
  • Calories: 562
  • Calories from fat: 21%
  • Fat: 17.1g
  • Saturated fat: 1g
  • Monounsaturated fat: 3.5g
  • Polyunsaturated fat: 2.3g
  • Protein: 24.4g
  • Carbohydrate: 97.7g
  • Fiber: 11.4g
  • Cholesterol: 0.0mg
  • Iron: 8.7mg
  • Sodium: 1077mg
  • Calcium: 133mg

Ingredients

  • 1 tablespoon olive oil
  • 1 cup finely chopped onion
  • 4 cups chopped seeded tomato (about 1 1/2 pounds)
  • 1 teaspoon sugar
  • 1 teaspoon curry powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground turmeric
  • 1/8 teaspoon ground red pepper
  • 2 (15 1/2-ounce) cans chickpeas (garbanzo beans), drained
  • 1/2 teaspoon garam masala
  • 1/4 cup chopped fresh cilantro
  • Peanut Rice

Preparation

  1. Heat olive oil in a large saucepan over medium heat. Add onion, and sauté 5 minutes or until tender. Stir in tomato and next 5 ingredients (tomato through pepper). Cook 8 minutes or until thick, stirring occasionally. Stir in chickpeas and garam masala; cook for 5 minutes or until thoroughly heated. Sprinkle each serving with 1 tablespoon cilantro. Serve over Peanut Rice.
My Notes

Only you will be able to view, print, and edit this note.

Add Note

Garbanzo Stew Recipe at a Glance

More Recipes Like This

advertisement
  1. Enter at least one ingredient

Find out what we've got cooking...

Weekly Specials
Get our Free Weekly Specials Newsletter filled with our favorite recipes, seasonal menus, and special features.
We Respect Your Privacy. Privacy Policy