Middle Eastern Chickpea & Rice Stew
Per serving
The nutty goodness of slowly browned onions, spices and sweet potato are offset by a burst of fresh cilantro in this chickpea and rice stew. Serve this hearty dish with whole-wheat pita and a salad of sliced cucumbers tossed with yogurt and a pinch of salt. Dietary Exchanges: 3 1/2 starch, 1 1/2 very lean meat (3 1/2 Carbohydrate Servings). From EatingWell magazine April/May 2005, and EatingWell for a Healthy Heart Cookbook. Posted for ZWT 6 - North Africa / Middle Eastern region.
Ingredients
6 serv.- extra-virgin olive oil↗1 tablespoon
- medium onions, halved and thinly sliced (about 3 cups)↗3 cups
- ground cumin↗2 teaspoons
- ground coriander↗2 teaspoons
- orange juice↗1 cup
- reduced-sodium chicken broth or 4 cups vegetable broth↗4 cups
- (15 ounce) cans chickpeas, rinsed↗2 cans
- peeled and diced sweet potatoes (about 1 pound)3 cups
- brown basmati rice↗2⁄3 cup
- salt↗1⁄4 teaspoon
- fresh ground pepper↗1⁄4 teaspoon
- chopped fresh cilantro1⁄2 cup
Step-by-step instructions
- 1
Heat oil in a large saucepan over medium heat; add onions and cook, stirring often, until tender and well browned, 10 to 12 minutes.
- 2
Add cumin and coriander and stir for about 15 seconds. Add orange juice and broth.
- 3
Stir in chickpeas, sweet potato, rice and salt. Bring to a boil; reduce heat to a gentle simmer and cover.
- 4
Cook, stirring occasionally, until the rice is tender and the sweet potatoes are breaking down to thicken the liquid, about 45 minutes.
- 5
Season with pepper. (The stew will be thick and will thicken further upon standing. Add more broth to thin, if desired, or when reheating.)
- 6
Serve topped with cilantro.
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