Ingredients Healthy Fruit Recipes Healthy Coconut Recipes Healthy Coconut Milk Recipes Curried Chickpea Stew 4.4 (10) 10 Reviews Who says a meatless meal isn't filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies. By Joyce Hendley, M.S. Joyce Hendley, M.S. Joyce Hendley has been writing about food and health for nearly 3 decades. Her recipes and writing are informed by sound nutrition principles, and honor the nourishing wisdom of home cooks all over the world. EatingWell's Editorial Guidelines Updated on September 19, 2023 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Prep Time: 30 mins Additional Time: 25 mins Total Time: 55 mins Servings: 8 Yield: 10 cups Nutrition Profile: Diabetes-Appropriate Nut-Free Healthy Aging Healthy Immunity Low-Sodium Low Added Sugar Soy-Free High-Fiber Heart-Healthy Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 1 (10 ounce) bag prewashed spinach or other sturdy greens 1 ½ tablespoons canola oil 1 large onion, chopped 1 (2 inch) piece fresh ginger, peeled and minced 1/2-1 small jalapeño pepper, seeded and finely chopped 3 cloves garlic, minced 1 tablespoon curry powder 3 medium carrots, peeled and thinly sliced ½ medium head cauliflower, broken into bite-size florets (3 cups) 2 (15 ounce) cans low-sodium chickpeas, rinsed 2 (14 ounce) cans no-salt-added diced tomatoes, drained ½ cup fat-free half-and-half ⅓ cup "lite" coconut milk Directions Place spinach (or other greens) in a microwave-safe dish; add 1 Tbsp. water and cover. Microwave on High, stirring occasionally, until just wilted, 1 to 2 minutes. Transfer to a colander to drain. When cool enough to handle, squeeze out any excess water. Coarsely chop and set aside. Heat oil in a large nonstick skillet with high sides or a Dutch oven. Add onion and cook, stirring, until translucent, about 8 minutes. Add ginger, jalapeño, garlic, and curry powder; cook, stirring, for 30 seconds. Add carrots and 2 Tbsp. water; cover and cook, stirring occasionally, until the carrots have softened, about 10 minutes (add more water if the mixture becomes dry). Add cauliflower; cover and cook, stirring occasionally, until barely tender-crisp, 5 to 10 minutes more. Stir in chickpeas, tomatoes, half-and-half, and coconut milk. Bring to just below boiling. Reduce heat to low and simmer uncovered, stirring occasionally, for 15 minutes. Stir in the reserved spinach (or greens) and heat through. Transfer half of the mixture (about 5 cups) to a 1 1/2-qt. freezer container; label and freeze for up to 1 month. Serve the remaining half at once, or refrigerate for up to 3 days. Tips To make ahead: This double-batch recipe makes one meal for tonight (or to refrigerate for up to 3 days) and one to freeze for up to 1 month (see Step 4). To cook from frozen: Thaw overnight in the refrigerator, then microwave on High until heated through, 4 to 5 minutes. You can also reheat the stew in a saucepan until bubbling; add a little water, if needed, to prevent sticking. Originally appeared: Diabetic Living Magazine, Spring 2019 Rate It Print Nutrition Facts (per serving) 249 Calories 7g Fat 39g Carbs 11g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 8 Serving Size 1 1/4 cups Calories 249 % Daily Value * Total Carbohydrate 39g 14% Dietary Fiber 10g 36% Total Sugars 7g Protein 11g 22% Total Fat 7g 8% Saturated Fat 1g 6% Cholesterol 1mg 0% Vitamin A 7766IU 155% Vitamin C 51mg 56% Folate 145mcg 36% Sodium 309mg 13% Calcium 137mg 11% Iron 3mg 17% Magnesium 70mg 17% Potassium 588mg 13% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved