Cauliflower Chickpea Stew
Cauliflower Chickpea Stew could be just the gluten free, dairy free, lacto ovo vegetarian, and vegan recipe you've been looking for. This recipe makes 4 servings with 455 calories, 14g of protein, and 8g of fat each. For $1.4 per serving, this recipe covers 29% of your daily requirements of vitamins and minerals. It works well as a main course. It will be a hit at your Winter event. This recipe from Foodista has 2 fans. A mixture of cauliflower, water, garlic gloves, and a handful of other ingredients are all it takes to make this recipe so scrumptious. From preparation to the plate, this recipe takes roughly 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 94%. This score is great. Try Kale & chickpea stew with cumin, smoked paprikan and lime, Lemon Chickpea & Tomato Stew, and Moroccan chickpean and lentil stew for similar recipes.
Servings: 4
Ingredients:
1 tbsp olive oil
5/4 cup brown rice (240 g)
Twice amount of water
2 garlic gloves, crushed
1 tsp tumeric
salt & pepper
1 onion, chopped finely
1 can chopped tomatoes (400 g)
2 tbsp tomato puree
3 garlic gloves, crushed
1 cm fresh ginger, grated (about 1 tsp)
1/2-1 fresh chili, chopped finely
1 tsp cinnamon
1 tsp garam masala
1 tsp paprika
1-2 sweet potatoes, cubes
1/2 lemon, juice
1 cup water (240 ml)
1/2 small cauliflower, bite size pieces
1 tin chickpeas (400 g)
Equipment:
sauce pan
Cooking instruction summary:
For the rice: Heat olive oil in large sauce pan on high heat. Crush the garlic and fry it with tumeric, salt and pepper for a minute before adding the brown rice. Fry the rice for another 4-5 minutes before adding the water. Bring the water to a boil and turn down the heat to low-medium, allow to simmer for 30 minutes. For the Stew: Heat olive oil in large saucepan on high heat. Add the onion and fry for 4-5 minutes or until golden brown. Turn down the heat to medium and add the chopped tomatoes, tomato puree, chili, ginger, garlic and the rest of the spices. Add sweet potato, lemon juice and water and bring it to a boil before turning down the heat to medium and allow the stew to simmer for 30-35 minutes. Ten minutes before done, add the cauliflower. Five minutes before done, drain the chickpeas and add them to the stew. The vegetables should be cooked all the way through but it still have a slight snap to them. Season with salt and pepper before serving. Serve with fresh herbs, such as basil or cilantro.
Step by step:
For the rice
1. Heat olive oil in large sauce pan on high heat. Crush the garlic and fry it with tumeric, salt and pepper for a minute before adding the brown rice. Fry the rice for another 4-5 minutes before adding the water. Bring the water to a boil and turn down the heat to low-medium, allow to simmer for 30 minutes.
For the Stew
1. Heat olive oil in large saucepan on high heat.
2. Add the onion and fry for 4-5 minutes or until golden brown. Turn down the heat to medium and add the chopped tomatoes, tomato puree, chili, ginger, garlic and the rest of the spices.
3. Add sweet potato, lemon juice and water and bring it to a boil before turning down the heat to medium and allow the stew to simmer for 30-35 minutes.
4. Ten minutes before done, add the cauliflower. Five minutes before done, drain the chickpeas and add them to the stew.
5. The vegetables should be cooked all the way through but it still have a slight snap to them. Season with salt and pepper before serving.
6. Serve with fresh herbs, such as basil or cilantro.
Nutrition Information:
covered percent of daily need
