• Easy vegetarian recipes: Cauliflower & Chickpea Stew over Rice from ONIE

Cauliflower & Chickpea Stew over Rice

Time: 35 minutes
Servings: 6
This is a delicious meatless stew dinner recipe idea.
Rating:

Ingredients

  • 2 Tbsp olive oil
  • 1 medium onion, chopped
  • 1 1/2 tsp ground cumin
  • 1/2 tsp ground ginger
  • 1/4 tsp pepper
  • 2 (14.5 oz) cans no-salt-added crushed tomatoes, undrained
  • 1 (15 oz) can chickpeas, drained & rinsed
  • 1 (16 oz) bag frozen cauliflower
  • 1/2 cup raisins
  • 1 1/2 cups water, divided
  • 1 (10oz) bag frozen chopped spinach
  • 1 cup instant brown rice

Preparation

  1. In a large saucepan, add oil & heat over medium.  Add onion, cumin, ginger, pepper. Cook 4-5 minutes, or until onions are tender, stirring occasionally.
  2. Add tomatoes, chickpeas, cauliflower, raisins & 1/2 cup water. Bring to a boil.
  3. Reduce heat & simmer 15-20 minutes, or until liquid thickens, stirring occasionally.
  4. Meanwhile, cook rice according to package directions.
  5. Add spinach to vegetables. Cook 2-3 minutes, or until spinach is warm.
  6. Serve over rice.

 


Tips

Have some extra veggies on hand? Dice them up and add them to the saucepan for more flavor and nutrients.

Nutrition Facts

6 servings per recipe
Serving size (383g)
Amount per serving
Calories
310
% Daily Value*
Total Fat 7g 9%
    Saturated Fat 1g 5%
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 220mg
10%
Total Carbohydrate 53g 19%
    Dietary Fiber 11g 39%
    Total Sugars 16g  
Includes 0g Added Sugars
0%
Protein 11g  
Vitamin D 0mcg 0%
Calcium 169mg 15%
Iron 3mg 15%
Potassium 812mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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