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).
Makes 4 servings
Active Time: 20 minutes
Total Time: 35 minutes
Course: Lunch / Dinner
1 tablespoon of canola oil
1 teaspoon of cumin seeds
1 medium red onion, chopped (1 cup)
5 medium cloves of garlic, minced
1 tablespoon of coriander seeds, ground (see Ingredient Note)
1 cup of water
1 red potato, scrubbed and cut into 1-inch cubes
1 19-ounce or 15-ounce can of chickpeas, rinsed
1/2 teaspoon of salt
1/2 teaspoon of coarsely ground pepper
2 tablespoons of finely chopped fresh cilantro, divided
1 medium tomato, cut into 1-inch cubes
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.
Add tomato, increase heat to medium and simmer, uncovered, for 1 to 2 minutes. Sprinkle with remaining 1 tablespoon cilantro and serve.
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.
Per serving: 236 calories; 41 g carbohydrates; 5 g fat (0 g sat, 3 g mono); 8 g protein; 0 mg cholesterol; 8 g dietary fiber; 555 mg potassium; 534 mg sodium. Nutrition bonus: Vitamin C (35% dv), Fiber (33% dv), Potassium (29% dv), Folate (28% dv).