Directions:
- To prepare pilaf, heat a large nonstick skillet over medium heat. Add 1 tablespoon oil; swirl to coat. Add 1 cup onion; cook for 6 minutes or until golden, stirring frequently. Add rice and the next 4 ingredients (through garlic); cook for 1 minute, stirring constantly. Add 1 2/3 cups water and bay leaf; bring to a boil. Cover, reduce heat, and simmer for 45 minutes. Let stand for 5 minutes. Discard cardamom, cinnamon, and bay leaf. Keep warm.
- To prepare stew, heat a large Dutch oven over medium-high heat. Add 1 tablespoon oil, and swirl to coat. Add 2 cups onion; sauté for 6 minutes or until golden. Add ginger and the next 7 ingredients (through cinnamon stick); cook for 1 minute, stirring constantly. Add 2 1/2 cups water, carrot, 1/4 teaspoon salt, chickpeas, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until carrots are tender and sauce is slightly thick. Discard cardamom and cinnamon stick.
- Place 1 cup rice mixture into each of 4 bowls; spoon 1 1/4 cups chickpea mixture over rice. Top each serving with 2 tablespoons yogurt and 1 tablespoon cilantro.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 324.06 Kcal (1357 kJ) | ||
| Calories from fat | 80.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.94g | 14% | |
|---|---|---|---|
| Cholesterol | 1.48mg | 0% | |
| Sodium | 190.61mg | 8% | |
| Potassium | 553.94mg | 12% | |
| Total Carbs | 51.8g | 17% | |
| Sugars | 8.66g | 35% | |
| Dietary Fiber | 6.48g | 26% | |
| Protein | 9.26g | 19% | |
| Vitamin C | 13.2mg | 22% | |
| Vitamin A | 0.3mg | 11% | |
| Iron | 2mg | 11% | |
| Calcium | 120mg | 12% | |
| Amount Per 100 g | |||
| Calories | 65.14 Kcal (273 kJ) | ||
| Calories from fat | 16.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.8g | 14% | |
|---|---|---|---|
| Cholesterol | 0.3mg | 0% | |
| Sodium | 38.31mg | 8% | |
| Potassium | 111.35mg | 12% | |
| Total Carbs | 10.41g | 17% | |
| Sugars | 1.74g | 35% | |
| Dietary Fiber | 1.3g | 26% | |
| Protein | 1.86g | 19% | |
| Vitamin C | 2.7mg | 22% | |
| Vitamin A | 0.1mg | 11% | |
| Iron | 0.4mg | 11% | |
| Calcium | 24.1mg | 12% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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