Braised Indian Chickpea Stew
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5.0
465 reviews
Excellent
Braised Indian Chickpea Stew
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Balanced, flavorful, and enjoyable—this recipe has it all.
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Ingredients
- 3 tablespoons grapeseed oil
- 1 large yellow onion, chopped
- 4 medium carrots, sliced on the bias*
- ½ of a medium cabbage, roughly chopped (16-18 ounces or 450-510g)
- 4 garlic cloves, thinly sliced
- 2- inch (5 cm) piece of fresh ginger, grated or minced
- Kosher salt & freshly cracked black pepper
- 3 tablespoons tomato paste
- 1 - 1 1/2 teaspoons Indian red chili powder**
- 1 teaspoon ground turmeric
- 1/4 teaspoon ground nutmeg
- ¾ cup (180 mL) dry white wine***
- 1 1/2 cups (360 mL) vegetable broth (plus a little more as needed)
- 2 (15-ounce/425g) cans chickpeas, drained and rinsed
- 2 bay leaves
- 1/3 cup (55g) golden raisins (sultanas)
- 1 (14.5-ounce/410g) can diced tomatoes
- 1 cup (240 mL) full-fat canned coconut milk, stirred well
Whole Spices
- 6 whole green cardamom pods
- 4 whole cloves
- 1 teaspoon cumin seeds
- 1 teaspoon coriander seeds
- 1 teaspoon fennel seeds
- 2 cinnamon sticks (2-3 inches long)
For finishing
- 1 teaspoon garam masala
- ¾ cup (9g) cilantro leaves chopped, plus more for garnish
- lemon juice (a few squeezes)
- 1-2 teaspoons organic cane sugar, as needed
For serving
- Coconut yogurt or other vegan yogurt
- White rice, brown rice, or Indian flatbread such as naan or roti
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Instructions
- Roughly grind the whole spices. Add the cardamom pods, cloves, cumin seeds, coriander seeds, and fennel seeds (not the cinnamon sticks) to a spice grinder or mortar or pestle. Coarsely grind (just a few pulses with an electric grinder) - you want some texture to remain. Remove the empty cardamom pod shells. Note: If you don’t have either of these tools, see the blog post section “Frequently Asked Questions“
- Preheat the oven to 350°F/175°C.
- Heat a Dutch oven or stove-to-oven braising pan over medium heat with 1 tablespoon of the oil. Once the oil is shimmering, add the roughly ground spices *and* the cinnamon sticks. Sauté for 60 seconds or until very fragrant, tossing frequently to prevent burning.
- Add the remaining 2 tablespoons of oil to the pan. Next, add the onions, carrots, and cabbage. Season with ½ teaspoon kosher salt. Cook until the vegetables start to soften, 6 to 8 minutes. Add the garlic and ginger, and cook for another 2 minutes.
- Add the tomato paste and stir frequently for 2 minutes to coat everything. If things start to dry out or seem like they might burn, add a splash or two of water and scrape up the browned bits. Add in the Indian red chili powder, turmeric, and nutmeg, and stir frequently for 1 minute.
- Deglaze the pan with the white wine, scraping up the browned bits and fond from the bottom of the pan. Cook until the wine is mostly evaporated and the smell of alcohol has dissipated, about 2 minutes.
- Pour in the vegetable broth, chickpeas, bay leaves, raisins, tomatoes, and 1 ½ teaspoons of kosher salt and black pepper to taste. Stir well to combine and bring to a simmer. Allow to simmer for 2-3 minutes, stir again, and then turn off the heat.
- Put the lid on the pan, or if it doesn’t have a lid, cover tightly with foil. Transfer the pan to the preheated oven and braise for 1 hour, until the chickpeas and vegetables are soft.At the halfway mark, check to see if the liquid has evaporated somewhat. If so, add additional vegetable broth or water (about 1/4 cup).
- Pour in the coconut milk and return the pan to the oven to braise for another 10 minutes. Take out of the oven and discard the bay leaves and cinnamon sticks.
- Stir in the garam masala, cilantro, and a squeeze of lemon juice. Taste for seasonings, adding more salt or pepper as needed. If it's slightly too acidic, stir in a teaspoon or two of sugar.
- Serve warm with Indian flatbread or over a bed of rice. Dollop on some vegan yogurt before serving or serve on the side.
Notes
- * Don't slice too thinly or thickly (see the ingredient photo in the blog post for a visual reference).
- ** Use less Indian chili powder for a milder heat; or use up to 2 teaspoons if you like it very spicy. If the latter, highly recommend pairing with yogurt to balance the heat.
- se less Indian chili powder for a milder heat; or use up to 2 teaspoons if you like it very spicy. If the latter, highly recommend pairing with yogurt to balance the heat.
- *** A dry white wine such as Pinot Grigio or Sauvignon Blanc works well. Use Barnivore.com to find vegan-friendly wines.
- Pinot Grigio or Sauvignon Blanc works well. Use Barnivore.com to find vegan-friendly wines.
Nutrition Information
Show Details
Calories
414kcal
(21%)
Carbohydrates
50g
(17%)
Protein
12g
(24%)
Fat
19g
(29%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
7g
Monounsaturated Fat
2g
Trans Fat
1g
Sodium
884mg
(37%)
Potassium
992mg
(28%)
Fiber
13g
(52%)
Sugar
15g
(30%)
Vitamin A
7576IU
(152%)
Vitamin C
43mg
(48%)
Calcium
174mg
(17%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 6with rice
Amount Per Serving
Calories 414 kcal
% Daily Value*
| Calories | 414kcal | 21% |
| Carbohydrates | 50g | 17% |
| Protein | 12g | 24% |
| Fat | 19g | 29% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Sodium | 884mg | 37% |
| Potassium | 992mg | 21% |
| Fiber | 13g | 52% |
| Sugar | 15g | 30% |
| Vitamin A | 7576IU | 152% |
| Vitamin C | 43mg | 48% |
| Calcium | 174mg | 17% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
465 reviews
Excellent
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