Cooking with Ceci: Curry chickpea stew

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Curry Chickpea Stew is an easy to prepare, full of flavor. (Photo by Ceci Martinez)

Curry Chickpea Stew is an easy to prepare, full of flavor. (Photo by Ceci Martinez)

Commentary by Ceci Martinez

It’s good to be a “flexitarian” – a word that describes vegetarians who aren’t that strict and meat-eaters who are striving for a more health conscious diet. Plant-based diets have many health benefits with their emphasis on fruits, vegetables, grains, beans, legumes and nuts; this way of eating is rich in fiber, vitamins and other nutrients. This aromatic, vegetarian, Indian dish, Curry Chickpea Stew, is full of flavor, easy to prepare, and it’s even better the next day!

Note: Chickpeas (garbanzo beans) are high in protein, fiber and iron.

Serves: 5

Ingredients:

1/4 cup extra-virgin olive oil

1 large yellow onion, finely chopped

3 cloves fresh garlic, minced

3 (15-oz.) cans organic chickpeas, drained, and rinsed

1/2 red bell pepper, finely cut in cubes

2 bay leaves

1 tablespoon curry powder

1 teaspoon ground cumin

1 tablespoon minced, peeled fresh ginger

Salt and pepper to taste

1 (15-oz) can organic tomato sauce

1 cup organic vegetable broth

12-oz spinach

Directions:

Heat the olive oil in a medium pot over high heat. Add onion, garlic, and cook, stirring frequently, until onion is softened and slightly browned. Reduce heat to medium and add chickpeas, red bell pepper, bay leaves, curry powder, cumin, ginger, season to taste with salt and pepper, stir all well for 5 minutes. Add tomato sauce and vegetable broth, cover and simmer until chickpeas are soft, about 30 minutes. Add spinach a handful at a time until it wilts. Serve immediately with jasmine or basmati rice and naan bread.

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