Meatless Monday: Quick and Easy Indian Chickpea Stew

October 24, 2011

This warm and spicy Indian chickpea stew can be on the dinner table any night of the week. This stew is so simple and require little work for the cook. To "beef" up the soup, feel free to expand on the veggies by adding potatoes, spinach, or cauliflower. You can also change up the grains by making brown rice, couscous, or quinoa. Use this recipe as a base and expand from there. You are really going to love this dish.

Quick and Easy Indian Chickpea Stew

Ingredients:

1 cup long-grain white rice

2 tablespoons vegetable oil, such as safflower

1 medium onion, minced

2 garlic cloves, finely chopped

coarse salt and ground pepper

1 tablespoon curry powder, plus more for garnish

1 teaspoon fresh zested ginger

3 tablespoons tomato paste

3 cups water

2 ounces cans (15 each) chickpeas, rinsed and drained

1 tablespoon fresh lime juice, plus lime wedges for garnish

1/2 cup plain low-fat yogurt (optional)

Directions:

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

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.

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.