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.
- 1 tablespoon extra-virgin olive oil
- 3 medium onions, halved and thinly sliced (about 3 cups)
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 cup orange juice
- 4 cups reduced-sodium chicken broth or 4 cups vegetable broth
- 2 (15 ounce) cans chickpeas, rinsed
- 3 cups peeled and diced sweet potatoes (about 1 pound)
- 2⁄3 cup brown basmati rice
- 1⁄4 teaspoon salt
- 1⁄4 teaspoon fresh ground pepper
- 1⁄2 cup chopped fresh cilantro
- Heat oil in a large saucepan over medium heat; add onions and cook, stirring often, until tender and well browned, 10 to 12 minutes.
- Add cumin and coriander and stir for about 15 seconds. Add orange juice and broth.
- Stir in chickpeas, sweet potato, rice and salt. Bring to a boil; reduce heat to a gentle simmer and cover.
- Cook, stirring occasionally, until the rice is tender and the sweet potatoes are breaking down to thicken the liquid, about 45 minutes.
- Season with pepper. (The stew will be thick and will thicken further upon standing. Add more broth to thin, if desired, or when reheating.)
- Serve topped with cilantro.