MOROCCAN CHICKPEA STEW (COOKING LIGHT)

MOROCCAN CHICKPEA STEW (COOKING LIGHT) image

Yield 1

Number Of Ingredients 16

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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

Steps:

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 Yield 6 servings (serving size: 1 1/3 cups stew, 1/2 cup rice, and about 1 tablespoon yogurt) Nutritional Information CALORIES 251(14% from fat); FAT 3.8g (sat 0.6g,mono 1.9g,poly 1g); PROTEIN 7.3g; CHOLESTEROL 1mg; CALCIUM 97mg; SODIUM 401mg; FIBER 6.8g; IRON 2.2mg; CARBOHYDRATE 47.5g Chef: Alexandra Jamieson Cooking Light, NOVEMBER 2007 The Great American Detox Diet