Moroccan Chickpea Stew
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Moroccan Chickpea Stew -Cooking Light
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
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
0
Replies
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Moroccan Chickpea Stew -Cooking Light
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 0 -
hehe Tam you posted this awhile back...I only know this because I had to find it last night to make for dinner...so yummy!0
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i made this tonight...it was so good. :happy:0
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I can always count on you to find a good recipe for me.....might just have to make this tomorrow...0
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Good! Glad you liked it!!i made this tonight...it was so good. :happy:0 -
I think we have the same palate!! :bigsmile:I can always count on you to find a good recipe for me.....might just have to make this tomorrow...0 -
:flowerforyou: sounds good Tam0
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:bigsmile: :drinker::flowerforyou: sounds good Tam0 -
I just made this for lunch ( with a ton of left overs
) I put this over couscous...OMG!!!! Sooooooo good! It's a keeper!
Yeah Tami
do you know if the rice/couscous is included in that calorie count?0 -
Yes it is included!! :bigsmile:I just made this for lunch ( with a ton of left overs ) I put this over couscous...OMG!!!! Sooooooo good! It's a keeper!
Yeah Tami
do you know if the rice/couscous is included in that calorie count?0 -
Yes it is included!! :bigsmile:I just made this for lunch ( with a ton of left overs ) I put this over couscous...OMG!!!! Sooooooo good! It's a keeper!
Yeah Tami
do you know if the rice/couscous is included in that calorie count?
ok made this yesterday...ate the entire thing by myself....lunch, dinner and I swear a snack...LMAO
got the scale this morning and lost .5lbs...what the heck! LOL0 -
LOL! WOOO!!
Yes it is included!! :bigsmile:I just made this for lunch ( with a ton of left overs ) I put this over couscous...OMG!!!! Sooooooo good! It's a keeper!
Yeah Tami
do you know if the rice/couscous is included in that calorie count?
ok made this yesterday...ate the entire thing by myself....lunch, dinner and I swear a snack...LMAO
got the scale this morning and lost .5lbs...what the heck! LOL
That's great!!!!!!0 -
That's funny! LOL! I try to remember if I've posted something before but don't always get it!! :laugh: :laugh:hehe Tam you posted this awhile back...I only know this because I had to find it last night to make for dinner...so yummy!0 -
bumping cause this is sooooooooooo good, and I plan on making it later today0
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I am making this tonight myself!! NUMMY!!0
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man, this stuff is sooooooooo good!!!!!0
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This sounds great and nutritious! Think I'm going to give it a try.0
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Hey Watch! I made this last night and because of circumstances, ate late!!
I had a huge dinner! I had a serving of this stew, broccoli, salad AND a roll and it was less than 500 cals!!
And out of curiosity (I don't weigh until Thursday usually), I weighed this morning and even though I ate late, I was down .5 lb this morning too!! LOL! There is some magic in that there stew!!! :laugh: :laugh:0 -
Hey Watch! I made this last night and because of circumstances, ate late!!
I had a huge dinner! I had a serving of this stew, broccoli, salad AND a roll and it was less than 500 cals!!
And out of curiosity (I don't weigh until Thursday usually), I weighed this morning and even though I ate late, I was down .5 lb this morning too!! LOL! There is some magic in that there stew!!! :laugh: :laugh:
Magic Stew! LMAO........0 -
tag for later0
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