March 27 2015
Sealed meals are a pretty perfect way to start the day.
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