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 medium red bell pepper -- diced
1 medium yellow bell pepper -- diced
1/2 medium head cauliflower -- cut in small florets
1 medium zucchini -- halved lengthwise
-- thinly sliced crosswise
1 tbsp. cumin seeds
1 tsp. black mustard seeds
1 small jalapeno chile pepper -- seeded and 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 and 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.
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