Indian Chickpea-and-Vegetable Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
1%
Indian Chickpea-and-Vegetable Stew
70 min.
25
55kcal

Suggestions


Looking for a hearty, healthy, and vibrant dish that’s packed with flavor? This Indian Chickpea-and-Vegetable Stew is the perfect addition to your culinary repertoire! It's a delicious blend of earthy chickpeas, tender vegetables, and aromatic spices like cumin, coriander, and turmeric. Whether you're a vegetarian, vegan, or simply in search of a gluten-free and dairy-free meal, this stew will satisfy your taste buds and nourish your body.

With ingredients like cauliflower, carrots, and red potatoes, this stew is not only comforting but also loaded with essential nutrients. The addition of coconut milk gives it a rich, creamy texture, while the blend of spices creates a warm, aromatic foundation that's ideal for cozy meals any time of year. Plus, it’s easy to make, requiring just 70 minutes to prepare and serve up to 25 people—perfect for a gathering or meal prep!

Serve it over a bed of rice for a complete meal, or enjoy it on its own for a lighter option. Garnished with fresh cilantro, this stew offers a delightful balance of flavors and textures. Whether you’re hosting a dinner party or simply cooking for yourself, this dish is sure to impress and leave everyone coming back for more. Don't miss out on this vibrant, nutrient-packed dish that’s as delicious as it is satisfying!

Ingredients

  • 15 oz garbanzo beans drained and rinsed canned
  • 0.8 cup carrots sliced
  • 0.5 small head cauliflower cut into small florets ( 4 cups)
  • teaspoons cumin seeds 
  • tablespoon ginger fresh minced
  • cloves garlic minced
  • 1.5 teaspoons ground coriander 
  •  onion red thinly sliced cut in half and
  • medium potatoes - remove skin red cut into 1/4-inch dice ( 2 cups)
  • 25 servings rice fresh cooked chopped
  • 25 servings salt and pepper 
  • teaspoon turmeric 
  • 0.5 cup coconut milk light unsweetened
  • 28 oz vegetable broth low-sodium canned
  • tablespoon vegetable oil 

Equipment

  • pot

Directions

  1. Warm oil in a large pot over medium-low heat.
  2. Add cumin seeds; stir until fragrant, about 10 seconds.
  3. Add onion and garlic; saut until onion is soft and beginning to brown, about 10 minutes.
  4. Add ginger, coriander, turmeric and 1 tsp. salt; saut 2 minutes longer.
  5. Stir in broth and potatoes, raise heat to high and bring just to a boil. Reduce heat to low and simmer for 5 minutes. Stir in carrots, cauliflower and chickpeas. Cover and simmer until vegetables are cooked through, about 12 minutes. Stir in coconut milk and cook 5 minutes longer.
  6. Taste and season with salt and pepper.
  7. Serve stew over rice, garnished with chopped cilantro, if desired.

Nutrition Facts

Calories55kcal
Protein12.02%
Fat33.56%
Carbs54.42%

Properties

Glycemic Index
10.49
Glycemic Load
1.4
Inflammation Score
-7
Nutrition Score
3.559130412081%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
0.22mg
Kaempferol
0.06mg
Myricetin
0.01mg
Quercetin
1.04mg

Nutrients percent of daily need

Calories:54.86kcal
2.74%
Fat:2.15g
3.3%
Saturated Fat:1.16g
7.22%
Carbohydrates:7.83g
2.61%
Net Carbohydrates:6.15g
2.24%
Sugar:1g
1.11%
Cholesterol:0mg
0%
Sodium:249.75mg
10.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.73g
3.46%
Vitamin A:647.4IU
12.95%
Manganese:0.26mg
12.82%
Vitamin B6:0.14mg
6.93%
Fiber:1.67g
6.69%
Vitamin C:4.87mg
5.9%
Potassium:158.92mg
4.54%
Copper:0.07mg
3.69%
Phosphorus:36.87mg
3.69%
Iron:0.63mg
3.5%
Magnesium:13.38mg
3.35%
Folate:12.84µg
3.21%
Vitamin K:2.87µg
2.73%
Vitamin B1:0.03mg
2.02%
Vitamin B3:0.36mg
1.79%
Zinc:0.27mg
1.79%
Vitamin B5:0.17mg
1.71%
Calcium:15.24mg
1.52%
Selenium:1.01µg
1.45%
Source:My Recipes