With just a few spices and common pantry items, this exotic vegetarian stew can be pulled together lickity split, for only $17 (or $4.25/person)! Cooking time is less than 25 minutes and results in a flavourful dish that packs carbohydrates, protein and fibre.
|1 tbsp||olive oil||15 mL|
|1||large onion, chopped||1|
|1/2 tsp||ginger||2 mL|
|1/2 tsp||each, salt and freshly cracked black pepper||2 mL|
|1/4 tsp||each, turmeric, cinnamon and chili powder||1 mL|
|1||28 oz (796 mL) can diced tomatoes||1|
|2 cups||vegetable or chicken broth||500 mL|
|2||peeled sweet potatoes, cut into chunks||2|
|1 cup||Tex Farm long grain white rice or Golden Pacific Jasmin White Rice
|1||19 oz (540 mL) can chickpeas, rinsed and drained||1|
In a Dutch oven or large saucepan, heat oil over medium-high heat. Add onion, ginger, salt, pepper, turmeric, cinnamon and chili powder. Cook until onions are tender and golden, about 10 minutes. Stir in tomatoes with their juices and broth, scraping any bits from the bottom of the pan. Add sweet potatoes and rice; bring to a boil. Reduce heat to maintain a simmer, cover and cook for 15 minutes.
Stir in chickpeas and zucchini and cook until rice is tender and most of the liquid has been absorbed, about 10 minutes.
Makes 4 servings.
TIP: For extra protein, add 1 cup (250 ml) chopped cooked chicken with the zucchini.
PER SERVING: about 480 cal, 16 g pro, 5 g total fat (0.5 g sat fat), 91 g carb, 12 g fibre,
0 mg chol, 1110 mg sodium. %RDI: iron 30%, calcium 10%, vit A 220%, vit C 70%
For more great recipes, visit www.haveariceday.com/rice-recipes
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