Middle Eastern Chickpea & Rice Stew


Food.com
85 mins (prep 30, cooking 55)
12 ingredients
6 servings
The nutty goodness of slowly browned onions, spices and sweet potato are offset by a burst of fresh cilantro in this chickpea and rice stew. Serve this hearty dish with whole-wheat pita and a salad of sliced cucumbers tossed with yogurt and a pinch of salt. Dietary Exchanges: 3 1/2 starch, 1 1/2 very lean meat (3 1/2 Carbohydrate Servings). From EatingWell magazine April/May 2005, and EatingWell for a Healthy Heart Cookbook. Posted for ZWT 6 - North Africa / Middle Eastern region.

Categories:  stew , pasta,-rice-and-grains , rice , brown-rice , free-of... , <-4-hours , southwest-asia-(middle-east) , time-to-make , asian , gluten-free , main-dish , beans , potato , vegetable , yam~sweet-potato , chickpeas~garbanzos ,
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Ingredients

Nutrition

Serving Size (273.49 g)
Servings 6
Amount per Serving
Calories 306.21 Calories from Fat 61.47
% Daily Value *
Total Fat 6.83g 63.03%
Saturated Fat 0.79g 23.82%
Trans Fat 0.0g %
Cholesterol 0.0mg 0.0%
Sodium 741.03mg 185.26%
Total Carbohydrate 49.29g 98.58%
Dietary Fiber 12.41 g 297.96%
Sugars 12.39 g %
Protein 13.97g 167.62%
Vitamin A 463.85IU% Vitamin C 23.5mg%
Calcium 79.05mg% Iron 4.52mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
medium onions, ground cumin, ground coriander, diced sweet potatoes, brown basmati rice, fresh ground pepper, chopped fresh cilantro
 

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