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Moroccan Chickpea Stew

Cooking Light

Randy Mayor; Leigh Anne Ross

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Worthy of a Special Occasion

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

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

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

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

Nutritional Information

Calories:
251 (14% from fat)
Fat:
3.8g (sat 0.6g,mono 1.9g,poly 1g)
Protein:
7.3g
Carbohydrate:
47.5g
Fiber:
6.8g
Cholesterol:
1mg
Iron:
2.2mg
Sodium:
401mg
Calcium:
97mg
Alexandra Jamieson, Alexandra Jamieson, The Great American Detox Diet, Cooking Light, NOVEMBER 2007