Directions:
- Heat oil in a Dutch oven over medium heat. Add onions and cook, stirring often, until fragrant and beginning to brown, 5 to 6 minutes. Add garlic and cook until fragrant about 1 minute.
- Add ground cumin, coriander, cinnamon, cardamom and cayenne. Cook stirring until fragrant, for about 30 to 60 seconds. Add potatoes, water and salt; bring to a simmer. Cover and cook for 10 minutes. Add chickpeas, tomatoes and carrots; stir to combine. Bring to a simmer.
- Reduce heat to low and simmer partially covered, stirring occasionally and adding 1/2 cup water, if needed, until the potatoes and the carrots are tender for about 30 to 35 minutes. Stir in cilantro. Serve with yogurt, if desired.
- Nutrition Per serving: 264 Calories; 4 g Fat; 1 g Sat; 2 g Cholesterol; 51 g Carbohydrates; 9 g Protein; 10 g Fiber; 604 mg Sodium; 997 mg Potassium 3 Carbohydrate Serving Exchanges: 2 starch, 2 vegetable, 1 very lean meat.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 156.54 Kcal (655 kJ) | ||
| Calories from fat | 29.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.31g | 5% | |
|---|---|---|---|
| Cholesterol | 1.84mg | 1% | |
| Sodium | 336.35mg | 14% | |
| Potassium | 592.89mg | 13% | |
| Total Carbs | 28.17g | 9% | |
| Sugars | 10.2g | 41% | |
| Dietary Fiber | 5.43g | 22% | |
| Protein | 4.74g | 9% | |
| Vitamin C | 8.1mg | 13% | |
| Vitamin A | 1.5mg | 50% | |
| Iron | 2mg | 11% | |
| Calcium | 130.4mg | 13% | |
| Amount Per 100 g | |||
| Calories | 55.27 Kcal (231 kJ) | ||
| Calories from fat | 10.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.17g | 5% | |
|---|---|---|---|
| Cholesterol | 0.65mg | 1% | |
| Sodium | 118.75mg | 14% | |
| Potassium | 209.32mg | 13% | |
| Total Carbs | 9.95g | 9% | |
| Sugars | 3.6g | 41% | |
| Dietary Fiber | 1.92g | 22% | |
| Protein | 1.67g | 9% | |
| Vitamin C | 2.8mg | 13% | |
| Vitamin A | 0.5mg | 50% | |
| Iron | 0.7mg | 11% | |
| Calcium | 46mg | 13% | |
* 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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