Kashmiri Spiced Chickpea Stew

Plump chickpeas simmered with tender diced carrots, zucchini, ground ginger, and warm aromatic spices, served over fragrant basmati rice.

• Prep: 10 min
• Cook: 20 min
• Total: 30 min
• Servings: 6
• Cuisine: Indian
• Difficulty: Easy
• Cost: $1.60/serving

Dietary

• Vegetarian
• Vegan
• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• Low-Fat
• Low-Saturated-Fat
• Low-Cholesterol
• Low-Sugar
• Kosher
• Halal
• Low-Calorie

Tags

• healthy
• comfort food
• budget-friendly
• quick

Ingredients

• 2 can chickpeas (canned, rinsed and drained)
• 1 can diced tomatoes (canned, no salt added)
• 2 carrots (peeled, sliced)
• 2 zucchinis (medium, diced)
• 1.5 cup basmati rice (uncooked)
• 1 tablespoon avocado oil
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground ginger
• 0.5 teaspoon ground cardamom
• 0.5 teaspoon kosher salt
• 0.25 cup fresh cilantro (chopped)

Instructions

1. Combine basmati rice with 3 cups water in a medium saucepan, bring to a boil, cover, and cook on low heat for 15 minutes until tender.
2. Heat avocado oil in a large Dutch oven over medium heat, add sliced carrots, and stir for 3 minutes.
3. Add ground turmeric, ground cumin, ground ginger, and ground cardamom, stirring constantly for 30 seconds until fragrant.
4. Pour in diced tomatoes with their juices, drained chickpeas, diced zucchini, kosher salt, and 1 cup of water; bring to a gentle simmer.
5. Cover and simmer for 15 minutes until vegetables are tender and sauce has thickened slightly; garnish with fresh cilantro and serve over basmati rice.

Notes

Feel free to squeeze fresh lemon over the top right before eating for a burst of brightness.

Nutrition (per serving)

• Calories: 351
• Protein: 12.3 g
• Carbohydrates: 63.9 g
• Fat: 4.7 g
• Fiber: 6.5 g
• Sodium: 844 mg
• Saturated Fat: 0.4 g
• Sugar: 7.7 g