A Stew That Satisfies, No Meat Necessary

Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies. Carson Downing/TNS

Who says a meatless meal isn’t filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies.

If you like, kick-up the spice by adding more jalapeño pepper.

This double-batch recipe makes one meal for tonight and one to freeze for up to a month.

Curried Chickpea Stew

Active Time: 30 minutes Total Time: 55 minutes

Serves 8

• 1 10-ounce package prewashed spinach or other sturdy greens
• 3 tablespoons water, divided
• 1 1/2 tablespoons canola oil
• 1 large onion, chopped
• 1 2-inch piece fresh ginger, peeled and minced
• 1/2 small jalapeño pepper, seeded and finely chopped
• 3 cloves garlic, minced
• 1 tablespoon curry powder
• 3 medium carrots, peeled and thinly sliced
• 1/2 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
• 1/2 cup fat-free half-and-half
• 1/3 cup light coconut milk

Place spinach (or other greens) in a microwave-safe dish; add 1 tablespoon 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 tablespoons 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-quart freezer container; label and freeze for up to one month. Serve the remaining half at once, or refrigerate for up to three days.

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.

Recipe nutrition per serving: 248 Calories, Total Fat: 6 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Carbohydrates: 38 g, Fiber: 10 g, Total Sugars: 6 g, Protein: 11 g, Sodium: 309 mg, Potassium: 587 mg, Iron: 3 mg, Folate: 144 mcg, Calcium: 137 mg, Vitamin A: 7766 IU, Vitamin C: 50 mg.

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