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.
http://www.onieproject.org/recipes/meatless/cauliflower-chickpea-stew-over-rice/
Easy vegetarian recipes: Cauliflower & Chickpea Stew over Rice from ONIE
Cauliflower & Chickpea Stew over Rice

Servings:

6

Time:

35 minutes

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.