Curried Chickpea Stew with Brown Rice Pilaf Recipe

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Curried Chickpea Stew with Brown Rice Pilaf
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Ingredients:

Directions:

  1. To prepare pilaf, heat a large nonstick skillet over medium heat. Add 1 tablespoon oil; swirl to coat. Add 1 cup onion; cook for 6 minutes or until golden, stirring frequently. Add rice and the next 4 ingredients (through garlic); cook for 1 minute, stirring constantly. Add 1 2/3 cups water and bay leaf; bring to a boil. Cover, reduce heat, and simmer for 45 minutes. Let stand for 5 minutes. Discard cardamom, cinnamon, and bay leaf. Keep warm.
  2. To prepare stew, heat a large Dutch oven over medium-high heat. Add 1 tablespoon oil, and swirl to coat. Add 2 cups onion; sauté for 6 minutes or until golden. Add ginger and the next 7 ingredients (through cinnamon stick); cook for 1 minute, stirring constantly. Add 2 1/2 cups water, carrot, 1/4 teaspoon salt, chickpeas, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until carrots are tender and sauce is slightly thick. Discard cardamom and cinnamon stick.
  3. Place 1 cup rice mixture into each of 4 bowls; spoon 1 1/4 cups chickpea mixture over rice. Top each serving with 2 tablespoons yogurt and 1 tablespoon cilantro.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 324.06 Kcal (1357 kJ)
Calories from fat 80.45 Kcal
% Daily Value*
Total Fat 8.94g 14%
Cholesterol 1.48mg 0%
Sodium 190.61mg 8%
Potassium 553.94mg 12%
Total Carbs 51.8g 17%
Sugars 8.66g 35%
Dietary Fiber 6.48g 26%
Protein 9.26g 19%
Vitamin C 13.2mg 22%
Vitamin A 0.3mg 11%
Iron 2mg 11%
Calcium 120mg 12%
Amount Per 100 g
Calories 65.14 Kcal (273 kJ)
Calories from fat 16.17 Kcal
% Daily Value*
Total Fat 1.8g 14%
Cholesterol 0.3mg 0%
Sodium 38.31mg 8%
Potassium 111.35mg 12%
Total Carbs 10.41g 17%
Sugars 1.74g 35%
Dietary Fiber 1.3g 26%
Protein 1.86g 19%
Vitamin C 2.7mg 22%
Vitamin A 0.1mg 11%
Iron 0.4mg 11%
Calcium 24.1mg 12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.4
    Points
  • 8
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free

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