Herb and Chickpea Stew with Rice

Ingredients

• White rice

  Long-grain, regular, raw, enriched

  1 cup or 185g

• Olive oil

  Salad or cooking

  4 tbsp or 54g

• Onions

  Raw

  1 medium or 110g

• Chickpeas

  (garbanzo beans, bengal gram), mature seeds, canned

  4 cup or 960g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Garlic

  Raw

  2 cloves, minced or 6g

• Turmeric

  Spices, ground

  1 tsp or 2g

• Crushed red pepper flakes

  ½ tsp or 0.2g

• Lemon zest

  2 tsp or 4g

• Vegetable Broth

  From bouillons. Low sodium

  4 cup or 960g

• Lemon juice

  Raw

  2 tbsp or 30g

• Spinach

  Raw

  2 cup or 60g

• Fresh cilantro

  Coriander leaves, raw

  8 tbsp or 8g

• Parsley

  Raw

  8 tbsp or 30g

• Dill

  Fresh

  4 tbsp or 2g

• Chives

  Raw

  1 tbsp chopped or 3g

• Nonfat greek yogurt

  Nonfat, plain

  4 tbsp or 60g

• Spearmint

  Fresh

  4 tbsp or 23g

Directions

1. Cook the rice according to package instructions.
2. In a large pot, heat olive oil over medium heat. Add the chopped onion and cook for 5 minutes until softened.
3. Add the drained chickpeas, season with salt and pepper, and cook, stirring occasionally, until the chickpeas begin to crisp, about 5 minutes.
4. Add minced garlic, turmeric, crushed red pepper, and lemon zest, and cook until the garlic is fragrant, about 1 minute.
5. Remove one-fourth of the chickpeas and reserve for topping, if desired.
6. Add broth and lemon juice, season with salt, and bring to a boil over high heat. Reduce to low.
7. Stir in spinach, cilantro, parsley, dill, and chives, and simmer for 10-15 minutes until the spinach is wilted and the stew is fragrant. Adjust seasoning with salt and pepper as needed.
8. To serve, divide the rice among bowls, ladle the stew over top, and garnish with yogurt, reserved chickpeas, and fresh mint.