Moroccan Chickpea Stew

Randy Mayor; Leigh Anne Ross

This hearty chickpea stew features classic Moroccan spices like cumin, chili powder, and turmeric.  Serve over hot cooked rice and top with yogurt and cilantro.

Yield: 6 servings (serving size: 1 1/3 cups stew, 1/2 cup rice, and about 1 tablespoon yogurt)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 251
  • Calories from fat: 14%
  • Fat: 3.8g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 1g
  • Protein: 7.3g
  • Carbohydrate: 47.5g
  • Fiber: 6.8g
  • Cholesterol: 1mg
  • Iron: 2.2mg
  • Sodium: 401mg
  • Calcium: 97mg

Ingredients

  • 2 teaspoons olive oil
  • 1 cup diced yellow onion (about 1 medium)
  • 1 cup diced carrot (about 1 large)
  • 2 garlic cloves, minced
  • 1 jalapeño pepper, minced
  • 1 1/2 cups cubed peeled Yukon gold potato, about 1 large
  • 2 teaspoons ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground turmeric
  • 1/8 teaspoon salt
  • 1 (28-ounce) can diced tomatoes, undrained
  • 1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
  • 1 (14-ounce) can organic vegetable broth (such as Swanson Certified Organic)
  • 3 cups hot cooked brown rice
  • 1/2 cup plain low-fat yogurt

Preparation

  1. Heat olive oil in a large saucepan over medium-high heat. Add onion, carrot, garlic, and jalapeño to pan; sauté 6 minutes or until tender. Stir in potato and next 7 ingredients (through broth). Bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender. Serve over rice. Top with yogurt.
  2. Wine note: With spicy ethnic cuisine, seek out the German grape gewürztraminer, which yields wines with floral and lychee aromas, as well as natural sweetness that makes a perfect foil to the jalapeño and cumin in the stew. Chateau St. Jean Gewürztraminer 2006 ($15), from Sonoma, California, offers classic honeysuckle and melon aromas, with a spice-friendly sweetness and snappy acidity that adds texture to the dish. -Jeffery Lindenmuth
Note:

Garnish with chopped cilantro and serve over whole wheat couscous instead of brown rice, if you prefer. For milder heat, seed the jalapeño.

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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