March 24 2017
Start using more Montmorency tart cherries—either juice, concentrate, dried or frozen. Studies have shown Montmorency tart cherry juice
Flavored with turmeric and garam masala, this stew is unmistakably Indian in essence. Protein-rich Greek yogurt provides tang, while a purée of buttery cashews and chickpeas adds creaminess without the saturated fat found in dairy.
Chickpea Cashew Stew
1 cup raw unsalted cashews
2 (14 oz.) cans chickpeas, drained and rinsed
2 tsp. canola oil
1 yellow onion, diced
1 sweet potato, diced into 2-inch pieces
1 large carrot, sliced thinly
2 garlic cloves, minced
1 Tbsp. fresh ginger, minced
2 Tbsp. tomato paste
2 tsp. garam masala
2 tsp. turmeric powder
2 tsp. salt
4 tsp. cayenne powder
4 tsp. black pepper
1 tsp. fennel seeds (optional)
4 cups low-sodium vegetable broth
6 oz. chopped frozen spinach
Juice of 2 lemon
q cup low-fat plain Greek yogurt
4 cup chopped cilantro
1. Place cashews in a bowl, cover with water and soak for 2 hours or more. Drain cashews and place them in a blender container along with 3/4 cup of the canned chickpeas and 1 cup water. Blend until smooth.
2. In a large saucepan, heat oil over medium heat. Add onion and cook until translucent. Place sweet potato, carrot, garlic and ginger in pan, and cook 1 minute. Add tomato paste, garam masala, turmeric, salt, cayenne, black pepper and fennel seeds, and heat 30 seconds.
3. Pour in broth and remaining chickpeas. Bring to a boil, reduce heat and simmer covered for 15 minutes, or until potato is tender.
4. Stir in cashew cream, spinach and lemon juice; heat 5 minutes. Ladle soup into bowls and garnish with a couple dollops Greek yogurt and cilantro.
Instead of sweet potato, try butternut squash
Instead of chickpeas, try navy beans
Instead of Greek yogurt, try low-fat sour cream
NUTRITIONAL INFO PER SERVING: 399 calories, 16g protein, 16g fat, 53g carbs, 533mg sodium