Curried Chickpea Stew with Brown Rice Pilaf

Name: Curried Chickpea Stew with Brown Rice Pilaf
Prep time: 1 h
Cook time: 1 h
Total time: 1 h
Yield: 4
Cuisine: Global
Ingredients: 1 bay leaf; 237 milliliters uncooked brown rice; 425 grams chickpeas (garbanzo beans), rinsed and drained; 411 grams fire-roasted crushed tomatoes, undrained (such as Muir Glen); 1 Tbsp canola oil; 3 cardamom pods, crushed; 237 milliliters diced carrot; 1 stick (3-inch) cinnamon; 59 milliliters chopped fresh cilantro; 1 Tbsp grated peeled fresh ginger; 1 garlic clove, minced; 4 garlic cloves, minced; 1 teaspoon ground coriander; 1 teaspoon ground cumin; 0 teaspoons ground red pepper; 1 teaspoons ground turmeric; 1 teaspoons ground turmeric; 0 teaspoons kosher salt; 237 milliliters finely chopped onion; 473 milliliters chopped onion; 118 milliliters plain nonfat yogurt; 394 milliliters water; 591 milliliters water

Curried Chickpea Stew with Brown Rice Pilaf might be just the main course you are searching for. This recipe serves 4. One portion of this dish contains approximately 15g of protein, 11g of fat, and a total of 464 calories. This recipe covers 29% of your daily requirements of vitamins and minerals. Autumn will be even more special with this recipe. Head to the store and pick up ground turmeric, brown rice, ground pepper, and a few other things to make it today. To use up the canolan oil you could follow this main course with the Cherry-Apricot Turnovers as a dessert. From preparation to the plate, this recipe takes approximately 1 hour. It is a good option if you're following a gluten free and vegetarian diet.

Instructions

To prepare pilaf, heat a large nonstick skillet over medium heat.

Equipment you will use

Frying Pan

Add 1 tablespoon oil; swirl to coat.

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Cooking Oil

Add 1 cup onion; cook for 6 minutes or until golden, stirring frequently.

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Onion

Add rice and the next 4 ingredients (through garlic); cook for 1 minute, stirring constantly.

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Garlic

Rice

Add 1 2/3 cups water and bay leaf; bring to a boil. Cover, reduce heat, and simmer for 45 minutes.

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Bay Leaves

Water

Let stand for 5 minutes. Discard cardamom, cinnamon, and bay leaf. Keep warm.

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Bay Leaves

Cardamom

Cinnamon

To prepare stew, heat a large Dutch oven over medium-high heat.

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Stew

Equipment you will use

Dutch Oven

Add 1 tablespoon oil, and swirl to coat.

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Cooking Oil

Add 2 cups onion; saut for 6 minutes or until golden.

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Onion

Add ginger and the next 7 ingredients (through cinnamon stick); cook for 1 minute, stirring constantly.

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Cinnamon Stick

Ginger

Add 2 1/2 cups water, carrot, 1/4 teaspoon salt, chickpeas, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until carrots are tender and sauce is slightly thick. Discard cardamom and cinnamon stick.

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Cinnamon Stick

Chickpeas

Cardamom

Tomato

Carrot

Sauce

Water

Salt

Place 1 cup rice mixture into each of 4 bowls; spoon 1 1/4 cups chickpea mixture over rice. Top each serving with 2 tablespoons yogurt and 1 tablespoon cilantro.

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Chickpeas

Cilantro