![Chickpea & Tomato Stew with Cilantro-Lime Yogurt Sauce](http://images.ctfassets.net/uw7yiu2kuigc/1iTq5eAYFhccgbSY6cN7L3/1bf5ebfbb03fc5fd8636afd78f72b917/Chickpea-Tomato-Stew-with-Cilantro-Lime-Yogurt-Lead.jpg)
Lunch / Dinner
Chickpea & Tomato Stew with Cilantro-Lime Yogurt Sauce
Based on a popular Indian vegetarian dish, chana masala [CHAH-nah mah-SAH-lah], this highly seasoned Chickpea & Tomato Stew is brimming with spicy flavor. The main ingredient is chickpeas (which can be slow-cooked without soaking), along with onions, tomatoes, various aromatics, and spices.
The spices give chana masala its savory, rich flavor. It’s often served with a dollop of yogurt to mellow the spiciness a bit.
Ingredients
FOR THE STEW, COMBINE:
SAUTÉ:
DEGLAZE:
FOR THE YOGURT SAUCE, COMBINE:
Test Kitchen Tip
Once the chickpeas are tender, drain and rinse them. Be sure to discard the cooking water before adding the tomatoes and onion-spice mixture.
Instructions
For the stew, combine chickpeas, water, and baking soda in a 4- to 6-qt. slow cooker.
Cover slow cooker and cook chickpeas until tender on high setting, 3–4 hours, or on low setting, 4–5 hours. Drain and rinse chickpeas; return to slow cooker.
Meanwhile, sauté onion in oil in a sauté pan over medium-high heat until beginning to brown, 6–7 minutes. Add tomato paste, serrano, ginger, garlic, garam masala, cumin, coriander, and turmeric; cook until fragrant, 1 minute.
Deglaze pan with tomato sauce, scraping up any browned bits. Transfer mixture to slow cooker; stir in crushed and diced tomatoes and season with salt and pepper. Cover slow cooker and cook stew 1 hour more.
For the yogurt sauce, combine yogurt, ½ cup cilantro, zest, and lime juice; season with salt and pepper. Serve stew with sauce and garnish with cilantro.
![Chickpea-Tomato-Stew-with-Cilantro-Lime-Yogurt-Step1](http://images.ctfassets.net/uw7yiu2kuigc/6GujvqufrpAUo8nlLSUjeU/b2e75239c1cd8b4ee7529ad94ae7bd29/Chickpea-Tomato-Stew-with-Cilantro-Lime-Yogurt-Step1.jpg?fit=crop&w=286&h=365&f=top)
Unlike most other beans, chickpeas don’t need to be presoaked before slow cooking them.
![Chickpea-Tomato-Stew-with-Cilantro-Lime-Yogurt-Step2](http://images.ctfassets.net/uw7yiu2kuigc/6beCZYiom0kuLVlsONh7tR/d67f929407185f7deae904aa8aba2ad4/Chickpea-Tomato-Stew-with-Cilantro-Lime-Yogurt-Step2.jpg?fit=crop&w=286&h=365&f=top)
Sautéing the flavor base before adding it to the slow cooker gives the stew greater depth of flavor.
Nutritional Facts
Nutritional Facts
Per serving
Calories: 361
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Cholesterol 3mg 1%
Sodium 749mg 31%
Carbs 57g 19%
Fiber 15g 60%
Protein 19g
*Percent Daily Values are based on a 2,000 calorie diet.