Tandoori Garbanzo and Tomato StewMakes 6 servings
Preparation time: 15 minutes
Cooking time: about 25 minutes
1 tablespoon olive oil
1 small onion, chopped
3 garlic cloves, minced
1 tablespoon finely chopped fresh ginger
1 tablespoon garam masala or curry powder
1 28-ounce can no-salt-added diced fire-roasted tomatoes, with juice
2 15-ounce cans reduced-sodium garbanzo beans, rinsed
½ cup finely chopped cilantro PLUS more for garnish
1 tablespoon fresh lemon juice
Coarse salt AND pepper to taste
½ cup plain fat-free yogurt
Heat oil in 2-quart saucepan over medium-high heat. Cook onion, garlic, ginger and garam masala (or curry) in oil about 2 minutes or until onions are light brown. Stir in tomatoes with juice. Bring to a boil; reduce heat and, stirring occasionally, simmer 5 minutes. Stir in garbanzo beans; bring to a boil. Reduce heat and simmer an additional 15 minutes, stirring occasionally and moistening with a little water if necessary. Stir in cilantro, lemon juice and salt and pepper to taste. Garnish with a dollop of yogurt and additional chopped cilantro, if desired.
Nutrients per serving: 215 calories, 10 grams protein, 3 grams fat (14 percent calories from fat), no saturated fat, 35 grams carbohydrate, no cholesterol, 165 milligrams sodium, 7 grams fiber.