Soups

Indian Chickpea Stew

October 19, 2016

Unique twist on vegetable stew! Delicious Indian spices mixed with hearty vegetables is comfort in a bowl. Great for anyone who is a beginner to Indian food! Spices are sweet with just a hint of spice. Weight Watcher friendly

1 Tablespoon Olive Oil
1 White Onion
2 Roma Tomatoes or 1 Can Diced Tomatoes
1 Cup Butternut Squash
½ Red Bell Pepper
2 Garlic Cloves
1 Teaspoon Salt
1 Teaspoon Pepper
1 ½ Cups Water (add more water if desired)
2 ½ Tablespoons Garam Masala
1 Teaspoon Tumeric
1 Teaspoon Ginger Paste
8oz Can Tomato sauce
3 Cups Chickpeas, rinsed
1 Tablespoon Lime Juice
¼ Cup Cilantro

Go to my website for the full directions: http://bitesofflavor.com/indian-chickpea-stew/
See the full directions on my site

Nutritions

Calories
520

Sodium
514mg
21% DV

Fat
11g
16% DV

Protein
25g
51% DV

Carbs
86g
29% DV

Fiber
24g
96% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 2g 10%

Polysaturated Fat 4g 27%

Monosaturated Fat 4g 28%

Cholesterol 3mg 1%

Sodium 514mg 21%

Potassium 1522mg 43%

Protein 25g 51%

% DAILY VALUE^*

Total Carbohydrate

Fiber 24g 96%

Sugar 17g 34%

Vitamin A 4114IU 82%

Vitamin B6 1mg 84%

Vitamin C 32mg 53%

Calcium 176mg 17%

Iron 9mg 50%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Dairy-Free Low-Calorie Gluten-Free Vegan Dinner Low-Fat Indian Slow Cooker Vegetarian

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For the teriyaki chicken:
4 med chicken breasts approximately 500 g meat cubed
4 tbsp teryiaki sauce
2 tbsp lemon juice or tamarind
1 tbsp sweet soy sauce
1 tsp Worcestershire sauce
2 tsp ginger freshly grated
2 cloves garlic freshly grated
1/3 tsp black pepper freshly ground
1 tbsp coconut oil
For the rice:
1.5 cup jasmine Thai rice any basmati will be great too
3 cups water
1 cup peas fresh or frozen
1 tbsp coconut oil
For the vegetables:
1 small broccoli made into florets
3 small carrots shaved with a peeler or cut julienne
2 med red onions roughly chopped
300 g spring greens I used collard greens here ( remove the very thick stems)
1/2 tbsp ginger freshly grated
2 cloves garlic freshly grated
1 tbsp coconut oil
1 pinch salt sea salt or pink Himalayan
1 pinch black pepper freshly ground
1 tbsp sesame seeds to sprinkle over

Preparation
1. Start by cutting the chicken breasts into cubes/chunks that are no bigger than 1 inch/2 cm. Put this into a bowl and add all the other ingredients. The 2 cloves of grated garlic, 2 tsp...
See the full directions on my site

Nutritions

Calories
637

Sodium
1263mg
52% DV

Fat
24g
37% DV

Protein
18g
36% DV

Carbs
90g
30% DV

Fiber
10g
43% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 13g 66%

Polysaturated Fat 4g 30%

Monosaturated Fat 6g 38%

Cholesterol 18mg 6%

Sodium 1263mg 52%

Potassium 969mg 27%

Protein 18g 36%

% DAILY VALUE^*

Total Carbohydrate

Fiber 10g 43%

Sugar 7g 15%

Vitamin A 7530IU 150%

Vitamin B6 4mg 224%

Vitamin C 46mg 78%

Calcium 262mg 26%

Iron 9mg 51%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
69

Sodium
821mg
34% DV

Fat
2g
3% DV

Protein
7g
15% DV

Carbs
5g
1% DV

Fiber
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6% DV

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Fat

Saturated Fat 0.82g 4%

Polysaturated Fat 0.73g 4%

Monosaturated Fat 0.49g 3%

Cholesterol 17mg 6%

Sodium 821mg 34%

Potassium 168mg 4%

Protein 7g 15%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 6%

Sugar 0.2g 0%

Vitamin A 525IU 10%

Vitamin B6 0.18mg 9%

Vitamin C 0.8mg 1%

Calcium 50mg 5%

Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Indian Chickpea Stew

Unique twist on vegetable stew! Delicious Indian spices mixed with hearty vegetables is comfort in a bowl. Great for anyone who is a beginner to Indian food! Spices are sweet with just a hint of spice. Weight Watcher friendly

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Crispy French Fries are the best. Baked in the oven with cornstarch, steam and oil. A great side dish. Seasoned with French Fry seasoning.

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