New York Times columnist Alison Roman is an Instagram star. Her chickpea stew dish (#thestew) has a rich, vibrant broth that thickens while simmering. However, the full-fat coconut milk, canned beans and broth in her recipe leave some nutritional room for improvement.
WHAT WE CHANGED
- Decreased olive oil
- Changed full-fat coconut milk to lite coconut milk
- Used unsalted canned chickpeas and unsalted stock
CALORIES, FAT, AND SODIUM SAVED
36g saturated fat
1 Tbsp. olive oil
4 garlic cloves, minced
2 Tbsp. minced fresh ginger
1 large yellow onion, chopped
1 ½ tsp. ground turmeric
1 tsp. red pepper flakes
2 (15-oz.) cans unsalted chickpeas, drained
½ tsp. kosher salt
½ tsp. pepper
2 (15-oz.) cans lite coconut milk
1 bunch Swiss chard, kale, or collard greens, stems removed and torn into bite-size pieces
2 cups unsalted vegetable or chicken stock
1 cup mint leaves
2Tbsp. Plain nonfat Greek yogurt
1. Heat oil in a large pot over medium heat. Add onion, garlic, and ginger, and cook 3 to 5 minutes stirring occasionally until onion is translucent and starts to brown around edges.
2. Add turmeric, red pepper flakes, chickpeas, salt, and pepper. Cook, stirring frequently, 8 to 10 minutes,until the chickpeas start to break down and are a little brown and crisp. Remove about 1 cup of chickpeas to use for garnish.
3. Using a wooden spoon or spatula, crush the remaining chickpeas to release their starchy insides (this will help thicken the stew). Add coconut milk and stock. Bring to a simmer, scraping up any bits that have formed at the bottom of the pot. Cook 30 to 35 minutes, stirring occasionally, until stew has thickened.
4. Add kale and stir, making sure greens are submerged in liquid. Cook for 5 to 7 minutes or until softened.
5. To serve, divide among bowls and top with mint, reserved chickpeas, yogurt, and an additional sprinkle of red pepper flakes if desired.
NUTRITION FACTS: Calories 379; total fat 13g (saturated fat 7g); cholesterol 0mg; sodium 601mg; total carbs 49g (dietary fiber 11g, total sugars 6g, added sugars 0g); protein 15g
CAROLYN WILLIAMS, PHD, RD