posted by RisaG 07-23-99 6:31 PM
Indian Chickpea Stew
Recipe By : Vegetarian Times, July 1999, p. 34
Serving Size : 6 Preparation Time :0:00
Categories : Beans/Legumes/Pulses Squash
Stews
Amount Measure Ingredient -- Preparation Method
2 tbsp vegetable oil, divided
1 med red bell pepper -- diced
1 med yellow bell pepper -- diced
1/2 med head cauliflower -- cut in sm. florets
1 med zucchini -- halved lengthwise
-- thinly sliced crosswise
1 tbsp cumin seeds
1 tsp black mustard seeds
1 sm jalapeno chile pepper -- seeded & minced
1 tbsp fresh ginger -- minced
1 28 oz can pureed tomatoes in juice
1 tsp turmeric
2 tbsp fresh cilantro -- chopped
1 tbsp fresh oregano -- chopped
1 1/2 tsp garam masala
1 tsp salt
2 cups cooked chickpeas -- rinsed & drained
In large skillet, heat 1 tbsp of oil over medium-high heat.
Add bell peppers and cauliflower and cook, stirring often, until lightly browned, 6-7 minutes. Transfer to bowl.
Heat remaining 1 tbsp oil in same skillet.
Add zucchini and cook, stirring often, until beginning brown to soften, about 2 minutes.
Transfer to bowl with peppers.
In same skillet, stir in cumin and mustard seeds.
Reduce heat to medium and cook, stirring, until seeds are aromatic and begin to pop, about 1 minute.
Add jalapeno and ginger and cook 1 minute.
Stir in tomatoes and turmeric and bring to a boil.
Reduce heat to low and simmer, stirring occasionally, 20 minutes.
Stir in cilantro, oregano, garam masala and salt.
Add chickpeas and cooked vegetables and cook until heated through, about 10 minutes.
Serve hot.
Nutritional information per serving: 187 calories, 8g protein, 7g total fat (1g sat fat), 27g carbo, 0 chol, 589mg sodium and 6g fiber.