Fragrant Chickpea Stew
When time is of the essence, this hearty stew makes a quick meal. It has a complex, almost beefy flavor that develops when the onion and garlic are cooked until dark brown. Accompany with steamed rice or whole-wheat flatbreads (chapatis).
Prep Time:
20 mins
Total Time:
35 mins
Servings:
4 servings, about 1 cup each
Ingredients
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1 tablespoon canola oil
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1 teaspoon cumin seeds
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1 medium red onion , chopped (1 cup)
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5 medium cloves garlic, minced
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1 tablespoon coriander seeds, ground (see Ingredient Note)
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1 cup water
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1 red potato, scrubbed and cut into 1-inch cubes
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1 19-ounce or 15-ounce can chickpeas, rinsed
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1/2 teaspoon salt
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1/2 teaspoon coarsely ground pepper
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2 tablespoons finely chopped fresh cilantro, divided
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1 medium tomato, cut into 1-inch cubes
Directions
1.
Heat oil in a large saucepan over medium-high heat; cook cumin seeds for 10 seconds. Add onion and garlic; cook, stirring, until dark brown, 5 to 8 minutes. Add coriander; cook, stirring, for 20 seconds. Stir in water, potato, chickpeas, salt, pepper and 1 tablespoon cilantro. Bring to a boil. Reduce heat to low, cover and simmer until the potato is tender, 15 to 20 minutes.
2.
Add tomato, increase heat to medium and simmer, uncovered, for 1 to 2 minutes. Sprinkle with remaining 1 tablespoon cilantro and serve.
Tips:
Ingredient Note: Coriander seeds are tiny and yellowish brown; they are produced when cilantro is allowed to seed. They smell slightly citric. Their flavor does not resemble, in any way, that of cilantro.
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days. Reheat on the stovetop or in the microwave.
Nutrition information
Calories 255, Total Fat 6 g, Monounsaturated Fat 3 g, Sodium 703 mg, Carbohydrate 45 g, Fiber 8 g, Protein 9 g, Potassium 461 mg. Daily Values: Vitamin C 35%. Exchanges: Starch 2.5, Vegetable 1, Lean Meat 0.5, Fat 0.5.
Percent Daily Values are based on a 2,000 calorie diet
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