Ingredients
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1 (10 ounce) bag prewashed spinach or other sturdy greens
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1 ½ tablespoons canola oil
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1 large onion, chopped
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1 (2 inch) piece fresh ginger, peeled and minced
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1/2-1 small jalapeño pepper, seeded and finely chopped
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3 cloves garlic, minced
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1 tablespoon curry powder
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3 medium carrots, peeled and thinly sliced
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½ medium head cauliflower, broken into bite-size florets (3 cups)
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2 (15 ounce) cans low-sodium chickpeas, rinsed
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2 (14 ounce) cans no-salt-added diced tomatoes, drained
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½ cup fat-free half-and-half
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⅓ cup "lite" coconut milk
Directions
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Place spinach (or other greens) in a microwave-safe dish; add 1 Tbsp. water and cover. Microwave on High, stirring occasionally, until just wilted, 1 to 2 minutes. Transfer to a colander to drain. When cool enough to handle, squeeze out any excess water. Coarsely chop and set aside.
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Heat oil in a large nonstick skillet with high sides or a Dutch oven. Add onion and cook, stirring, until translucent, about 8 minutes. Add ginger, jalapeño, garlic, and curry powder; cook, stirring, for 30 seconds. Add carrots and 2 Tbsp. water; cover and cook, stirring occasionally, until the carrots have softened, about 10 minutes (add more water if the mixture becomes dry). Add cauliflower; cover and cook, stirring occasionally, until barely tender-crisp, 5 to 10 minutes more.
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Stir in chickpeas, tomatoes, half-and-half, and coconut milk. Bring to just below boiling. Reduce heat to low and simmer uncovered, stirring occasionally, for 15 minutes. Stir in the reserved spinach (or greens) and heat through.
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Transfer half of the mixture (about 5 cups) to a 1 1/2-qt. freezer container; label and freeze for up to 1 month. Serve the remaining half at once, or refrigerate for up to 3 days.
Tips
To make ahead: This double-batch recipe makes one meal for tonight (or to refrigerate for up to 3 days) and one to freeze for up to 1 month (see Step 4). To cook from frozen: Thaw overnight in the refrigerator, then microwave on High until heated through, 4 to 5 minutes. You can also reheat the stew in a saucepan until bubbling; add a little water, if needed, to prevent sticking.
Nutrition Facts (per serving)
249 | Calories |
7g | Fat |
39g | Carbs |
11g | Protein |
Nutrition Facts | |
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Servings Per Recipe 8 | |
Serving Size 1 1/4 cups | |
Calories 249 | |
% Daily Value * | |
Total Carbohydrate 39g | 14% |
Dietary Fiber 10g | 36% |
Total Sugars 7g | |
Protein 11g | 22% |
Total Fat 7g | 8% |
Saturated Fat 1g | 6% |
Cholesterol 1mg | 0% |
Vitamin A 7766IU | 155% |
Vitamin C 51mg | 56% |
Folate 145mcg | 36% |
Sodium 309mg | 13% |
Calcium 137mg | 11% |
Iron 3mg | 17% |
Magnesium 70mg | 17% |
Potassium 588mg | 13% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.