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Becky Luigart-Stayner Photo by: Becky Luigart-Stayner

Garbanzo Stew

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.)

Cooking Light JANUARY 2000

  • Yield: 4 servings (serving size: 1 cup stew and 1 cup rice)

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

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.

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
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Garbanzo Stew recipe

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