90 DI A BETIC LI V ING / SPR ING 2019
Curried Chickpea Stew
ACTIVE: 30 min. TOTAL: 55 min.
39g CARB
Who says a meatless meal isn’t filling?
Packed with fiber-rich vegetables and
chickpeas, this fragrant stew satisfies.
1 10-oz. bag prewashed spinach
or other sturdy greens
1½ Tbsp. canola oil
1 large onion, chopped
1 2-inch piece fresh ginger,
peeled and minced
½ -1 small jalapeño pepper, seeded
and finely chopped
3 cloves garlic, minced
1 Tbsp. curry powder
3 medium carrots, peeled and
thinly sliced
½ medium head cauliflower,
broken into bite-size florets (3
cups)
2 15-oz. cans low-sodium
chickpeas, rinsed
2 14-oz. cans no-salt-added diced
tomatoes, drained
½ cup fat-free half-and-half
1/3 cup “lite” coconut milk
- Place spinach (or other greens) in a
microwavesafe dish; add 1 Tbsp. water
and cover. Microwave on High, stirring oc
casionally, until just wilted, 1 to 2 minutes.
Transfer to a colander to drain. When cool
enough to handle, squeeze out any excess
water. Coarsely chop and set aside.
- Heat oil in a large nonstick skillet with
high sides or a Dutch oven. Add onion and
cook, stirring, until translucent, about
8 minutes. Add ginger, jalapeño, garlic,
and curry powder; cook, stirring, for 30
seconds. Add carrots and 2 Tbsp. water;
cover and cook, stirring occasionally,
until the carrots have softened, about 10
minutes (add more water if the mixture
becomes dry). Add cauliflower; cover and
cook, stirring occasionally, until barely
tendercrisp, 5 to 10 minutes more.
- Stir in chickpeas, tomatoes, half
andhalf, and coconut milk. Bring to just
below boiling. Reduce heat to low and
simmer uncovered, stirring occasion
ally, for 15 minutes. Stir in the reserved
spinach (or greens) and heat through.
- Transfer half of the mixture (about
5 cups) to a 1½qt. freezer container;
label and freeze for up to 1 month.
Serve the remaining half at once, or re
frigerate for up to 3 days.
TO COOK FROM FROZEN: Thaw over
night in the refrigerator, then microwave
on High until heated through, 4 to 5
minutes. You can also reheat the stew
in a saucepan until bubbling; add a little
water, if needed, to prevent sticking.
SERVES 8: 1¼ cups each
CAL 249, CARB 39g (fiber 10g, sugars 7g), FAT 7g
(sat. fat 1g), PROTEIN 11g, CHOL 1mg, SODIUM
309mg, POTASSIUM 588mg.
