MIDDLE EASTERN CHICKPEA & RICE STEW
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.
Provided by kitty.rock
Categories Stew
Time 1h25m
Yield 6 1 1/2 cup servings, 6 serving(s)
Number Of Ingredients 12
Steps:
- 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.
MIDDLE EASTERN CHICKPEAS
Make and share this Middle Eastern Chickpeas recipe from Food.com.
Provided by Julie Bs Hive
Categories Beans
Time 20m
Yield 4-6 serving(s)
Number Of Ingredients 14
Steps:
- In large heavy skillet sauté garlic, ginger and onion in oil 3-5 minutes until soft.
- Add tomatoes, break in smaller pieces. Add 1/2 reserved juice. Add rest of spices. Cook 5 minutes.
- Add garbanzos, cook 10 minutes. If too thick, add rest of juice. Add parsley and toss. This recipe isn't too spicy, it's the minimum. Add more to your taste.
MOROCCAN VEGETABLE STEW
This warming one-pot stew is packed with nourishing ingredients like fibre-full chickpeas and iron-rich lentils
Provided by Justine Pattison
Time 1h5m
Number Of Ingredients 18
Steps:
- Heat the oil in a large flameproof casserole or saucepan and gently fry the onion and leeks for 10-15 mins until well softened, stirring occasionally. Add the garlic and cook for 2 mins more.
- Stir in the ground coriander, cumin, chilli and cinnamon. Cook for 2 mins, stirring occasionally. Season with plenty of ground black pepper. Add the chopped tomatoes, peppers, chickpeas, lentils, sweet potatoes, orange peel and juice, half the nuts and 400ml/14fl oz water and bring to a simmer. Cook for 15 mins, adding a splash of water if the stew looks too dry, and stir occasionally until the potatoes are softened but not breaking apart.
- Remove the pan from the heat and ladle the stew into bowls. Scatter with coriander and the remaining nuts and top with yogurt, if using.
Nutrition Facts : Calories 482 calories, Fat 14 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 63 grams carbohydrates, Sugar 26 grams sugar, Fiber 15 grams fiber, Protein 18 grams protein, Sodium 0.6 milligram of sodium
MIDDLE EASTERN RICE WITH BLACK BEANS AND CHICKPEAS
I got this recipe from a friend who is from Bethlehem. The flavors are just delicious. The possibilities of add-ins are endless.
Provided by JULIEP
Categories Side Dish Rice Side Dish Recipes
Time 1h
Yield 8
Number Of Ingredients 15
Steps:
- Heat the olive oil in a large saucepan over medium heat. Stir in garlic, and cook 1 minute. Stir in rice, cumin, coriander, turmeric, and cayenne pepper. Cook and stir 5 minutes, then pour in chicken stock. Bring to a boil. Reduce heat to low, cover, and simmer 20 minutes.
- Place the turkey in a skillet over medium heat, and cook until evenly brown.
- Gently mix cooked turkey, garbanzo beans, black beans, cilantro, parsley, and pine nuts into the cooked rice. Season with salt and pepper.
Nutrition Facts : Calories 452.5 calories, Carbohydrate 55.7 g, Cholesterol 65.4 mg, Fat 12.2 g, Fiber 11.8 g, Protein 30.7 g, SaturatedFat 2.5 g, Sodium 1174.3 mg, Sugar 0.8 g
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