Thursday, February 3, 2011

Moroccan Chickpea Stew


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

Method:
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.
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.
Garnish with chopped cilantro and serve over whole wheat couscous instead of brown rice, if you prefer. For milder heat, seed the jalapeño.
Yield: 6 servings (serving size: 1 1/3 cups stew, 1/2 cup rice, and about 1 tablespoon yogurt)
Nutritional Information:
Calories:
251 (14% from fat)
Fat:
3.8g (sat 0.6g,mono 1.9g,poly 1g)
Protein:
7.3g
Carbohydrate:
47.5g
Fiber:
6.8g
Cholesterol:
1mg
Iron:
2.2mg
Sodium:
401mg
Calcium:
97mg

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