Vegan-Garbanzo Stew

[Guest guest]

* Exported from MasterCook *

 

Garbanzo Stew

 

Recipe By : Cooking Light, Jan-Feb 2000

Serving Size : 4 Preparation Time :0:00

Categories : Beans Rice

Vegan

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon olive oil

1 cup finely chopped onion

4 cups chopped seeded tomato -- (about 1.5 lbs)

1 teaspoon sugar

1 teaspoon curry powder

1/2 teaspoon salt

1/4 teaspoon ground turmeric

1/8 teaspoon ground red pepper

2 (15 1/2-oz) cans chickpeas -- drained

1/2 teaspoon garam masala

1/4 cup chopped fresh cilantro

Peanut Rice

 

1. Heat olive oil in a large saucepan over medium heat. Add onion, and saute 5

minutes or until tender. Stir in tomato and next 5 ingredients (tomato through

pepper). Cook 8 minutes or until thick, stirring occasionally. Stir in

chickpeas and garam masala; cook for 5 minutes or until thoroughly heated.

Sprinkle each serving with 1 tablespoon cilantro. Serve over Peanut Rice.

Yield 4 servings (serving size: 1 cup stew and 1 cup rice).

 

Totals include Peanut Rice. CALORIES 562 (21% from fat; FAT 17.1g (sat 1g,

mono 3.5g, poly 2.3g); PROTEIN 24.4g; CARB 97.7g; FIBER 11.4g;; CHOL 0mg; IRON

8.7mg; SODIUM 1,077mg; CALC 133mg

 

Peanut Rice

 

2 1/4 cups water

1 cup (uncooked) white basmati rice

1/2 teaspoon salt

1/4 teaspoon ground turmeric

1/2 cup dry-roasted peanuts

1/2 cup frozen petite green peas, thawed

 

1. Bring the water to a boil in a medium saucepan. Add rice, salt, and

turmeric; cover, reduce heat, and simmer 20 minutes or until liquid is absorbed.

Remove from heat; stir in peanuts and peas. Yield 4 servings (serving size: 1

cup).

 

CALORIES 288 (29% from fat); FAT 9.3g (sat 1.3g, mono 4.5g, poly 2.9g); PROTEIN

9g; CARB 42.9g; FIBER 3g; CHOL 0mg; IRON 2.7mg; ?SODIUM 465mg; CALC 33mg

 

Recipes by Bharti KIrchner, the author of four cookbooks, including " The Healthy

Cuisine of India "

 

KES 01/05/99

 

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[Guest guest]

I made this for dinner tonight and can definitely recommend the recipe. A few

notes about my preparation:

 

Used one can (14-16 oz size) of Del Monte " fresh " diced tomatoes in place of the

fresh tomatoes. We don't like lots of tomato in recipes otherwise I would

probably have used two cans.

Omitted garam masala as I didn't have any.

Used all of the rest of ingredients measured as specified in the recipe.

Used a very small can of peas rather than the frozen ones.

 

Recipe was probably a little drier because of the smaller volume of tomatoes,

but very good. Flavorful and spicy.

 

Thanks Karen for sending this recipe!