Coconut Ginger Chickpea Stew

This dish is warming and nourishing, satisfying and rich in spices. It’s reminiscent of Indian dal—hearty and flavorful, and is great served alongside warm flat bread or laddled over basmati rice. It has become our go to soup to bring to friends in need. And we recommend always doubling that recipe, because it freezes beautifully and makes a healthy meal in a pinch. The coconut milk may be totally or partially omitted and replaced with an additional low sodium vegetable broth. 

INGREDIENTS: 

3 tablespoons olive oil 

3 garlic cloves, diced

1 large yellow onion, diced

3 garlic cloves, minced 

2 tablespoons fresh ginger, minced

1 teaspoon ground turmeric 

1 teaspoon red-pepper/chilli flakes, plus more for serving

½ teaspoon salt, divided 

¼  teaspoon freshly ground black pepper

2 medium carrots, peeled and diced   

2 15-ounce (425g) cans no-added salt chickpeas, drained and rinsed. Reserve ½ cup (130g) for serving

1 15 oz (425g) can of  light coconut milk, (optional) 

3 cups (700ml) of low sodium vegetable broth 

1 bunch 12 oz (340g) spinach, rough chopped

½ cup (125g) non-fat yogurt, for serving (optional)

1 cup mint leaves, torn into pieces for serving

INSTRUCTIONS: 

Preheat the oven to 425F (215C). Dry ½ a cup of the canned chickpeas on a paper towel removing any loose skins and place them on a small baking sheet with two teaspoons olive oil and a sprinkle of salt and pepper. Roast until crispy for approximately 5 to 7 minutes. Remove and set aside. 

Meanwhile, heat remaining olive oil in a large soup pot over medium heat. Add the diced onion, garlic, and ginger to the pot and cook until the onion is fragrant and translucent, about five minutes. Then add the ground turmeric, red pepper/chilli flakes, salt, and pepper and toss to combine. Let the spices heat for one to two minutes, give everything another good stir to incorporate. Then add the chickpeas and carrots and toss to combine. Sautee for 5 minutes until carrots begin to soften. Lastly add the vegetable stock and coconut milk. Bring to a boil and then reduce heat and cover, simmering for 15 to 20 more minutes. 

When you are ready to serve, ladle a cup or so of soup into a bowl. Top with a dollop of yogurt and a pile of fresh herbs. You may also finish the dish with a little drizzle of olive oil and a sprinkle of sea salt. 

Enjoy on its own, or alongside a salad, flat bread, or rice. 

Makes 6 servings.

NUTRITION FACTS (PER SERVING): 

Calories 310 kcal/ 1297 kj

Protein 12 g

Total fat 14 g

Saturated fat 5g 

Cholesterol 0 mg

Carbs 37 g

Fiber 11 g

Total sugars 9 g

Added sugars 0 g 

Sodium 360 mg