Zesty Chickpea Stew
SOURCE: Spice it up! Winter 2020/2021
Ingredients
Adjust Servings:
| 1 can chickpeas (540ml), no salt, rinsed and drained | |
| 1 tablespoon canola oil | |
| 1 teaspoon turmeric | |
| 1 teaspoon garlic powder | |
| 1 cup yellow onion cut in quarters | |
| 1 tablespoon brown sugar | |
| 1 tablespoon lime juice | |
| 1 jalapeno pepper seeds removed, diced | |
| 1/4 cup rice uncooked | |
| 4 cups no salt added chicken stock | |
| 1 cup cooked chicken cubed | |
| 1/4 cup vanilla yogurt | |
| 2 cups baby spinach | |
| 1/2 cup Italian parsley chopped |
Nutrient Analysis | |||||||||||||||||||
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SOURCE: Spice it up! Winter 2020/2021 PER SERVING: RENAL EXCHANGE: | |||||||||||||||||||
| Calories | 316Kcal | ||||||||||||||||||
| Protein | 21g | ||||||||||||||||||
| Carbohydrates | 41g | ||||||||||||||||||
| Fibre | 7g | ||||||||||||||||||
| Total Fat | 8g | ||||||||||||||||||
| Saturated Fat | 1g | ||||||||||||||||||
| Cholesterol | 29mg | ||||||||||||||||||
| Sodium | 252mg | ||||||||||||||||||
| Potassium | 585mg | ||||||||||||||||||
| Phosphorus | 261mg | ||||||||||||||||||
Excellent source of fibre!
SOAKING: 12 hours
NOTE: If you like it spicy, do not remove the seeds from the peppers.
Zesty Chickpea Stew:
Downloadable/printer-friendly version
Ingredients
-
1 can chickpeas (540ml), no salt, rinsed and drained
-
1 tablespoon canola oil
-
1 teaspoon turmeric
-
1 teaspoon garlic powder
-
1 cup yellow onion cut in quarters
-
1 tablespoon brown sugar
-
1 tablespoon lime juice
-
1 jalapeno pepper seeds removed, diced
-
1/4 cup rice uncooked
-
4 cups no salt added chicken stock
-
1 cup cooked chicken cubed
-
1/4 cup vanilla yogurt
-
2 cups baby spinach
-
1/2 cup Italian parsley chopped
Preparation
|
1
Done
|
In a large bowl, let the chickpeas soak in 4 litres of water for 12 hours. Drain, rinse and [b]dry them[/b] on a kitchen towel. |
|
2
Done
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In a large non-stick frying pan or heavy-bottom pot, heat oil over medium heat. Add the chickpeas, turmeric and garlic powder. Cook for 7-8 minutes, stirring occasionally until the chickpeas are slightly browned. Add oil if necessary. Remove them from the pan and set aside. |
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3
Done
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Add onions and sugar to the pan. Cook for 5 minutes, stirring occasionally until slightly browned. Crush half of the chickpeas with a pestle and add them to the pan. Add lime juice, jalapeno, rice and chicken broth. Bring to a boil, then reduce temperature to low and let simmer for 15 minutes. Add the chicken to heat through. |
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4
Done
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Take the pan off the stove and add the yogurt, spinach and parsley. |
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5
Done
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Distribute into 4 bowls and garnish with the remaining chickpeas. Add pepper to taste. |
