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Chickpea Stew Recipe

Looking for an easy Chickpea Stew recipe? Learn how to make Chickpea Stew using healthy ingredients.


Submitted by djb45

Makes 4 servings



from EatingWell.com Prep time 20 min Cook time 35 min This hearty stew makes a quick meal. Accompany with brown rice and green veggie.

Recipe Ingredients for Chickpea Stew

1 tablespoon safflower oil
1 teaspoon cumin seeds
1 cup red onion, chopped
5 clove garlic
1 tablespoon coriander seeds, ground
1 cup water
285 grams red potato, scrubbed and cut into 1 inch cubes
20 ounce can chickpeas, rinsed
1/2 teaspoon salt
1/2 teaspoon Pepper
2 tablespoons finely chopped fresh cilantro, divided
735 grams tomato, cut into 1 inch cubes

Recipe Directions for Chickpea Stew

  1. Heat oil in a large saucepan over medium high heat; cook cumin seeds for 10 seconds.

  2. Add onion and garlic; cook, stirring, until dark brown, 5 to 8 minutes.

  3. Add coriander; cook, stirring, for 20 seconds.

  4. Stir in water, potato, chickpeas, salt, pepper and 1 tablespoon cilantro.

  5. Bring to a boil. Reduce heat to low, cover and simmer until the potato is tender, 15 to 20 minutes.

  6. Add tomato, increase heat to medium and simmer, uncovered for 1 to 2 minutes. Sprinkle with remaining 1 tablespoon cilantro and serve.

Categories

Vegetarian

Nutrition Facts
Serving Size 494.2g
Amount Per Serving
Calories
302
Calories from Fat
51
% Daily Value*
Total Fat
5.7g
9%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
741mg
31%
Potassium
1075mg
31%
Total Carbohydrates
54.9g
18%
Dietary Fiber
10.3g
41%
Sugars
6.8g
Protein
10.7g
Vitamin A 33% Vitamin C 64%
Calcium 9% Iron 19%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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