Fragrant Chickpea Stew

When time is of the essence, this hearty stew makes a quick meal. It has a complex, almost beefy flavor that develops when the onion and garlic are cooked until dark brown. Accompany with steamed rice or whole-wheat flatbreads (chapatis).

Recipe 4 servings, about 1 cup each; Active Time: 20 minutes; Total Time: 35 minutes

INGREDIENTS

1 tablespoon canola oil

1 teaspoon cumin seeds

1 medium red onion, chopped (1 cup)

5 medium cloves garlic, minced

1 tablespoon coriander seeds, ground (see Ingredient Note)

1 cup water

1 red potato, scrubbed and cut into 1-inch cubes

1 19-ounce or 15-ounce can chickpeas, rinsed

1/2 teaspoon salt

1/2 teaspoon coarsely ground pepper

2 tablespoons finely chopped fresh cilantro, divided

1 medium tomato, cut into 1-inch cubes

PREPARATION

Heat oil in a large saucepan over medium-high heat; cook cumin seeds for 10 seconds. Add onion and garlic; cook, stirring, until dark brown, 5 to 8 minutes. Add coriander; cook, stirring, for 20 seconds. Stir in water, potato, chickpeas, salt, pepper and 1 tablespoon cilantro. Bring to a boil. Reduce heat to low, cover and simmer until the potato is tender, 15 to 20 minutes.

Add tomato, increase heat to medium and simmer, uncovered, for 1 to 2 minutes. Sprinkle with remaining 1 tablespoon cilantro and serve.

TIPS & NOTES

Make Ahead Tip: Cover and refrigerate for up to 2 days. Reheat on the stovetop or in the microwave.

Ingredient Note: Coriander seeds are tiny and yellowish brown; they are produced when cilantro is allowed to seed. They smell slightly citric. Their flavor does not resemble, in any way, that of cilantro.

NUTRITION

Per serving: 255 calories; 6 g fat ( 0 g sat , 3 g mono ); 0 mg cholesterol; 45 g carbohydrates; 9 g protein; 8 g fiber; 703 mg sodium; 461 mg potassium.

Nutrition Bonus: Vitamin C (35% dv), Fiber (33% dv), Potassium (29% dv), Folate (28% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 1/2 starch, 1 vegetable, 1/2 very lean protein, 1/2 fat