Chick Pea Stew With Wild Rice

Ingredients

    Pilaf:
    1 tablespoon canola oil
    1 cup finely chopped onion
    1 cup uncooked brown rice
    1/2 teaspoon ground turmeric
    3 cardamom pods, crushed
    1 (3-inch) cinnamon stick
    1 garlic clove, minced
    1 2/3 cups water
    1 bay leaf
    Stew:
    1 tablespoon canola oil
    2 cups chopped onion
    1 tablespoon grated peeled fresh ginger
    1 teaspoon ground cumin
    1 teaspoon ground coriander
    3/4 teaspoon ground turmeric
    1/4 teaspoon ground red pepper
    4 garlic cloves, minced
    3 cardamom pods, crushed
    1 (3-inch) cinnamon stick
    2 1/2 cups water
    1 cup diced carrot
    1/4 teaspoon kosher salt
    1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
    1 (14.5-ounce) can fire-roasted crushed tomatoes, undrained (such as Muir Glen)
    1/2 cup plain nonfat yogurt
    1/4 cup chopped fresh cilantro

Description

This Curry Hails From The Indian Region Of Punjab. The Cardamom Pods Puff Up To Almost Twice Their Size And Float To The Top, So They're Easy To Find And Discard Before Serving. In Just One Serving, You Get Close To 10 Grams Of Fiber, Thanks To Brown Rice

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