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Photo: Antonis Achilleos; Styling: Elizabeth Banks

Indian Chickpea-and-Vegetable Stew

All You SEPTEMBER 2013

  • Yield: Serves: 6
  • Cook time:45 Minutes
  • Prep time:25 Minutes
  • Cost Per Serving:$1.63

Ingredients

  • 1 tablespoon vegetable oil
  • 2 teaspoons cumin seeds
  • 1 red onion, cut in half and thinly sliced
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon turmeric
  • Salt and pepper
  • 2 14-oz. cans low-sodium vegetable broth
  • 2 medium red potatoes, cut into 1/4-inch dice (about 2 cups)
  • 2 medium carrots, sliced (about 3/4 cup)
  • 1/2 small head cauliflower, cut into small florets (about 4 cups)
  • 1 15-oz. can chickpeas, drained and rinsed
  • 1/2 cup light unsweetened coconut milk
  • Cooked rice and chopped fresh cilantro, optional

Preparation

1. Warm oil in a large pot over medium-low heat. Add cumin seeds; stir until fragrant, about 10 seconds. Add onion and garlic; sauté until onion is soft and beginning to brown, about 10 minutes. Add ginger, coriander, turmeric and 1 tsp. salt; sauté 2 minutes longer.

2. Stir in broth and potatoes, raise heat to high and bring just to a boil. Reduce heat to low and simmer for 5 minutes. Stir in carrots, cauliflower and chickpeas. Cover and simmer until vegetables are cooked through, about 12 minutes. Stir in coconut milk and cook 5 minutes longer.

3. Taste and season with salt and pepper. Serve stew over rice, garnished with chopped cilantro, if desired.

Note:

Make it ahead

TO FREEZE: Let cool; transfer to a freezer-safe container (leave 1/2-inch space at the top); freeze.

TO SERVE: Thaw in refrigerator overnight. Reheat in a covered pot over medium-low heat, stirring, until warm, about 40 minutes.

Nutritional Information

Amount per serving
  • Calories: 211
  • Fat: 8g
  • Saturated fat: 4g
  • Protein: 7g
  • Carbohydrate: 32g
  • Fiber: 6g
  • Cholesterol: 0.0mg
  • Sodium: 553mg
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Indian Chickpea-and-Vegetable Stew recipe

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