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Quick & Healthy Indian Chickpea Stew

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I wanted to make something healthy, tasty,  quick, budget friendly, kid proof and vegetarian – that’s too much requirements when planning my menu for the week.  This recipe from Martha Stewart‘s delivered what I wanted in all aspects.  I followed the recipe pretty close with some minor changes.

The description of the stew is as follows:

“A thick vegetarian stew made from pantry staples, such as rice, spices, and canned chickpeas, is enlivened with a bit of yogurt and lime. Curry powder, an Indian blend of spices, is a time saving source of layered flavor.”

In my version, I am using tomato paste, instead of tomato sauce.  I also used fresh ginger instead of ground ginger.  I prefer the fresh flavor more than the ground.  I am also using Madras curry, which can be found in Middle Eastern/Indian Grocery Stores.  Here is the link to the madras curry used in this recipe.

The curry I bought was not too strong so the kids were fine eating it.  Not only did my kids eat it, but my neighbor’s 2 year old and 4 year old joined us for the eating feast as well.

It felt great sitting at the dinner table and not to worry about our kids not liking their food.

Serves 4

Ingredients:

  • 1 cup long-grain white rice
  • 2 tbsp. vegetable oil, such as safflower
  • 1  medium onion, minced
  • 2  garlic cloves, finely chopped
  • coarse salt and ground pepper
  • 1 tbsp. curry powder, plus more for garnish
  • 1 tsp. fresh zested ginger
  • 3 tbsp tomato paste
  • 3 cups water
  • 2  cans (15 ounces each) chickpeas, rinsed and drained
  • 1 tbsp. fresh lime juice, plus lime wedges for garnish
  • 1/2 cup plain low-fat yogurt (optional)

Directions:

1. Cook rice according to package instructions; cover, and keep warm.

2. While rice is cooking, heat oil over medium heat in a large skillet. Add onion and garlic; season with salt and pepper. Cook, stirring frequently, until onion is tender, 4 to 6 minutes. Add curry powder and ginger; cook, stirring, until fragrant, about 1 minute.

3. Add tomato sauce, chickpeas, and 1 1/2 cups water. Bring to a boil; reduce to a simmer, and cook, stirring occasionally, until thickened, 8 to 10 minutes. Stir in lime juice; season with salt and pepper. Serve stew with rice and yogurt, garnished with lime wedges and a pinch of curry.

Optional:  Serve with sliced avocados

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  • Elin

    Chickpeas are healthy and making them into stew is even more delicious …I can smell it in thru my Window :) Nice and thanks for sharing the recipe. Will want to try it out :)

  • The Picky Eater

    great post! I'm looking forward to trying it out myself. I might add a bit of turmeric, cumin and coriander for an extra kick :)

  • http://www.cooks-book.blogspot.com Marisa Musto

    Nice recipe! Chickpeas are great because they are cheap and there really is so much that you can do with them. I like this preparation a lot. Thanks!

  • citronetvanille

    I love any chick pea dish, they're nutritious and delicious. Great vegetarian dish!

  • http://MyTastyHandbook.com Adelina Badalyan

    Thanks for stopping by. I have been on healthy cooking mode lately. Not sure how long it will last.

  • http://MyTastyHandbook.com Adelina Badalyan

    You are so sweet. Thanks!

  • http://MyTastyHandbook.com Adelina Badalyan

    sounds good! love cumin very much!!!

  • http://MyTastyHandbook.com Adelina Badalyan

    Thank you! One thing I forgot to mention is that I enjoy buying organic canned chickpeas from Trader Joe’s. They’re a little smaller.

  • Anonymous

    On the M.S. site some mentione 1-1/2 cups of water as too much, going with 1/2 cup. Also, your recipe here says “3 tbsp tomato paste” but the instructions don’t match it with “3. Add tomato sauce,”
    Someone else suggested using Healthy Choice spaghetti sauce, that would add some flavor not found in the plain tomato paste.

    I want to try this out real soon!

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