Gingery Chickpea and Tomato Stew - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
The chickpea stew can be prepared up to 2 days ahead; transfer to an airtight container and refrigerate. The cilantro yogurt and rice are best prepared just before serving.
Ingredients
- 2 tbsp. vegetable oil
- 1 jumbo onion
- 2 clove garlic
- 1 c. basmati rice
- 1 c. low-fat plain yogurt
- 1/4 c. packed fresh cilantro leaves
- 2 tsp. ground cumin
- 1 tsp. ground coriander
- 1/4 tsp. ground red pepper
- 1 can diced tomatoes
- 2 tbsp. fresh lemon juice
- 1 tbsp. grated peeled fresh ginger
- 3 c. cooked garbanzo beans
- 1/2 c. water
- 1 1/2 tsp. sugar
- Pappadums
Instructions
- In 5- to 6-quart saucepot, heat oil on medium until hot. Add onion and garlic. Cook 10 minutes or until golden and tender, stirring occasionally.
- Meanwhile, cook rice as label directs. In small bowl, combine yogurt and cilantro. Cover and refrigerate cilantro yogurt until ready to serve.
- To saucepot with onion, add cumin, coriander, and ground red pepper. Cook 1 minute or until fragrant, stirring. Add tomatoes, lemon juice, and ginger. Heat to boiling, then stir in garbanzo beans and water. Simmer 15 to 20 minutes or until sauce thickens, mashing a few beans and stirring occasionally. Stir in sugar and 1/4 teaspoon salt. Makes about 7 cups.
- Divide rice among dinner plates. Top with bean mixture and yogurt. Serve with pappadums, if you like.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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