Lunch / Dinner
Chickpea & Tomato Stew with Cilantro-Lime Yogurt Sauce
Based on a popular Indian vegetarian dish, chana masala [CHAH-nah mah-SAH-lah], this highly seasoned Chickpea & Tomato Stew is brimming with spicy flavor. The main ingredient is chickpeas (which can be slow-cooked without soaking), along with onions, tomatoes, various aromatics, and spices.
The spices give chana masala its savory, rich flavor. It’s often served with a dollop of yogurt to mellow the spiciness a bit.
Ingredients
FOR THE STEW, COMBINE:
SAUTÉ:
DEGLAZE:
FOR THE YOGURT SAUCE, COMBINE:
Test Kitchen Tip
Once the chickpeas are tender, drain and rinse them. Be sure to discard the cooking water before adding the tomatoes and onion-spice mixture.
Instructions
For the stew, combine chickpeas, water, and baking soda in a 4- to 6-qt. slow cooker.
Cover slow cooker and cook chickpeas until tender on high setting, 3–4 hours, or on low setting, 4–5 hours. Drain and rinse chickpeas; return to slow cooker.
Meanwhile, sauté onion in oil in a sauté pan over medium-high heat until beginning to brown, 6–7 minutes. Add tomato paste, serrano, ginger, garlic, garam masala, cumin, coriander, and turmeric; cook until fragrant, 1 minute.
Deglaze pan with tomato sauce, scraping up any browned bits. Transfer mixture to slow cooker; stir in crushed and diced tomatoes and season with salt and pepper. Cover slow cooker and cook stew 1 hour more.
For the yogurt sauce, combine yogurt, ½ cup cilantro, zest, and lime juice; season with salt and pepper. Serve stew with sauce and garnish with cilantro.
Unlike most other beans, chickpeas don’t need to be presoaked before slow cooking them.
Sautéing the flavor base before adding it to the slow cooker gives the stew greater depth of flavor.
Nutritional Facts
Nutritional Facts
Per serving
Calories: 361
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Cholesterol 3mg 1%
Sodium 749mg 31%
Carbs 57g 19%
Fiber 15g 60%
Protein 19g
*Percent Daily Values are based on a 2,000 calorie diet.