Moroccan Chickpea Stew

Yield

6 servings (serving size: 1 1/3 cups stew, 1/2 cup rice, and about 1 tablespoon yogurt) 

 

This hearty chickpea stew features classic Moroccan spices like cumin, chili powder, and turmeric.  Serve over hot cooked rice and top with yogurt and cilantro.

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

Nutritional Information

• Calories 251
• Caloriesfromfat 14%
• Fat 3.8g
• Satfat 0.6g
• Monofat 1.9g
• Polyfat 1g
• Protein 7.3g
• Carbohydrate 47.5g
• Fiber 6.8g
• Cholesterol 1mg
• Iron 2.2mg
• Sodium 401mg
• Calcium 97mg

How to Make It

Step 1

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.

Step 2

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

Chef's Notes

Garnish with chopped cilantro and serve over whole wheat couscous instead of brown rice, if you prefer. For milder heat, seed the jalapeño.