This was a bit bland for my taste as written. However, I thought it had great potential and I'm fortunate to have access to Moroccan spices @ my local farmer's market. When I make this I use additional salt (1/4 to 1/2 tsp) and cumin (1/2 tsp) as well as 1/4 to 1/2 tsp each of Ras El Hanout, Baharat and Urfa Chili as well as a bit of dried mint. With these additions, this is one of my 'go to' Sunday recipes for weekday lunches.
Moroccan Chickpea Stew
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.
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- 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
- 2 teaspoons olive oil
- 1 cup diced yellow onion (about 1 medium)
- 1 cup diced carrot (about 1 large)
- 2 garlic cloves, minced
- 1 jalapeÃ±o 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
- 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.
- 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
Garnish with chopped cilantro and serve over whole wheat couscous instead of brown rice, if you prefer. For milder heat, seed the jalapeño.
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