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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"He who does not mind his belly will hardly will hardly mind anything else." -Samuel Johnson

The refrigerator light goes on...

This was inspired by a dish I had traveling in England last year. The soup reminded me of tomato soups of my childhood: warm and comforting, but with some body and nice Indian spices. It's perfect served with a side salad for dinner or just a crust of bread at lunch.

Ginger Root

The gnarly looking root comes from a plant grown in subtropical and tropical areas (most ginger in U.S. markets comes from Jamaica).

Higher quality young ginger roots are harvested in the spring and are more readily available in specialty or Asian markets. It has a thin, light tan skin and has a less woody texture than the more common mature ginger root. The trade off is that mature ginger is available in most supermarkets today.

The tougher skin of older root must be peeled off completely. Smooth skin that appears slightly moist is a sign of freshness. Ginger root will only keep for at most 2 weeks in the fridge and you can tell it's not fresh when the skin begins to wrinkle. It does freeze but with it being widely available it's best to just buy the amount that you will need for a particular recipe.


 

Indian Chickpea Stew



Servings = 4 | Serving size =2 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible by 2.

This recipe makes great leftovers.

2 tsp olive oil
2 Tbsp fresh ginger (minced)
2 cloves garlic (minced)
1 large onion (diced)
2 large ribs celery (diced)
1 medium green bell pepper (diced)
1 28 ounce can no salt added diced tomatoes
2 15 ounce can no salt added chickpeas (drained and rinsed)
1 tsp garam masala
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp turmeric
1/2 tsp salt
1 tsp honey
5 cups water

Indian Chickpea Stew recipe from Dr. Gourmet
Place a large saucepan over medium-high heat.

Add the olive oil, and when hot, add the ginger and garlic.

Cook for about 1 minute. Stir frequently.

Add the onion and cook for about 3 minutes. Stir frequently.

Add the celery and green pepper and cook for about 2 minutes. Stir frequently.

Add the tomatoes, chickpeas, garam masala, cumin, coriander, turmeric, salt, honey, and water.

Stir, then simmer the stew for about 30 minutes, uncovered, until thick. Stir occasionally.

Serve.

Nutrition Facts

Serving size = 2 cups

Servings = 4

.

Amount Per Serving

Calories 329 Calories from Fat 54
  % Daily Value
Total Fat 5g 9%
    Saturated Fat <1g 3%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 495mg 21%
Total Carbohydrates 58g 18%
    Dietary Fiber 13g 51%
    Sugars 19g  
Protein 14g  
Vitamin A 11% Vitamin C 98%
Calcium 21% Iron 40%
Vitamin K 23 mcg Potassium 1186 mg
Magnesium 111 mg