Moroccan chickpea stew

Name: Moroccan chickpea stew
Cuisine: Moroccan, African
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 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 vegetable broth;  3 cups hot cooked brown rice;  1/2 cup plain low-fat yogurt

1 step

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. 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)

Updated at: Wed, 16 Aug 2023 20:30:02 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories511.1 kcal (26%)

Total Fat7.2 g (10%)

Carbs99.1 g (38%)

Sugars11.1 g (12%)

Protein14 g (28%)

Sodium578.2 mg (29%)

Fiber8.5 g (30%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

2 teaspoonsolive oil

1 cupyellow onion

1 cupcarrot

1 ½ cupspotato

2 teaspoonsground cumin

1 teaspoonchili powder

½ teaspoonground turmeric

⅛ teaspoonsalt

1 x 28 ouncecan diced tomatoes

undrained

1 x 15.5 ouncecan chickpeas

garbanzo beans, rinsed and drained

1 x 14 ouncecan vegetable broth

3 cupsbrown rice

hot cooked

½ cupplain low-fat yogurt

Instructions

Step 1

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.

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