Moroccan-Style Chickpea Stew with Cauliflower Rice

  • Prep Time: 15 mins
  • Cook Time: 35 mins
  • Servings: 4

Did you know that kids and adults who use six or more canned foods per week are more likely to have diets higher in 17 essential nutrients? Sweet, savory, and spicy — this dish hits all the right notes. Serve it over cauliflower rice, and you have a satisfying (and guilt-free) meal any night of the week.

INGREDIENTS

  • 4 tablespoons olive oil, divided
  • 1 medium yellow onion, sliced
  • 2 cloves garlic, thinly sliced
  • 1 teaspoon ground coriander
  • ½ teaspoon cumin seeds
  • ½ teaspoon ground ginger
  • ½ teaspoon cayenne
  • 2 cinnamon sticks
  • 1 28-ounce- can organic fire-roasted diced tomatoes
  • 1 15-ounce can chickpeas, drained and rinsed
  • 1 8.25-ounce can sliced carrots, drained and rinsed
  • ½ cup raisins
  • Kosher salt
  • Freshly ground pepper
  • 1 large head cauliflower
  • Fresh cilantro, for serving
  • Greek-style plain yogurt, for serving, optional

PREPARATION

Prepare the stew: In a large sided skillet or Dutch oven, heat 2 tablespoons oil over medium-high heat. Add onion and cook until translucent, about 8 minutes. Add garlic, cook until fragrant, about 2 minutes. Add coriander, cumin, ginger, cayenne and cin-namon to pan. Cook until fragrant, about 2 minutes. Add tomatoes, chickpeas, carrots and raisins and bring to a simmer. Cook until mixture has reduced slightly, about 25 minutes. Season to taste with salt and pepper.

Prepare the cauliflower rice: Remove leaves from cauliflower, and cut into florets, avoiding the core/stem. Add florets to the bowl of a food processor and pulse until cau-liflower is finely chopped and it resembles rice.

In a large skillet, heat remaining olive oil over medium-high heat. Add cauliflower and cook until warmed through, about 6 minutes. Season to taste with salt.
Assemble: Serve stew over cauliflower rice, garnish with fresh cilantro and yogurt, if de-sired.

Note: Fresh or frozen pre-riced cauliflower can be substituted.

NUTRITION PER SERVING

Calories 420; Total Fat 16g; Saturated 2.5g; Trans Fat 0g; Polyunsaturated Fat 2g; Monosaturated Fat 10g; Cholesterol 5mg; Sodium 920mg; Total Carbohydrates 59g; Dietary Fiber 14g; Sugars 28g; Protein 15g; Vitamin D 0mcg; Calcium 181mg; Potassium 1459mg