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Prep Time:30 minsAdditional Time:25 minsTotal Time:55 minsServings:8Yield:10 cupsJump to Nutrition Facts
Prep Time:30 minsAdditional Time:25 minsTotal Time:55 minsServings:8Yield:10 cups
Prep Time:30 mins
Prep Time:
30 mins
Additional Time:25 mins
Additional Time:
25 mins
Total Time:55 mins
Total Time:
55 mins
Servings:8
Servings:
8
Yield:10 cups
Yield:
10 cups
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1(10 ounce) bagprewashed spinach or other sturdy greens1 ½tablespoonscanola oil1largeonion, chopped1(2 inch) piecefresh ginger, peeled and minced1/2-1 small jalapeño pepper, seeded and finely chopped3clovesgarlic, minced1tablespooncurry powder3mediumcarrots, peeled and thinly sliced½medium headcauliflower, broken into bite-size florets (3 cups)2(15 ounce) canslow-sodium chickpeas, rinsed2(14 ounce) cansno-salt-added diced tomatoes, drained½cupfat-free half-and-half⅓cup"lite" coconut milk
Cook Mode(Keep screen awake)
Ingredients
1(10 ounce) bagprewashed spinach or other sturdy greens
1 ½tablespoonscanola oil
1largeonion, chopped
1(2 inch) piecefresh ginger, peeled and minced
1/2-1 small jalapeño pepper, seeded and finely chopped
3clovesgarlic, minced
1tablespooncurry powder
3mediumcarrots, peeled and thinly sliced
½medium headcauliflower, broken into bite-size florets (3 cups)
2(15 ounce) canslow-sodium chickpeas, rinsed
2(14 ounce) cansno-salt-added diced tomatoes, drained
½cupfat-free half-and-half
⅓cup"lite" coconut milk
DirectionsPlace 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.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.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.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.TipsTo 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.Originally appeared: Diabetic Living Magazine, Spring 2019
Directions
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.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.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.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.TipsTo 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.
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.
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.
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.
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.
Originally appeared: Diabetic Living Magazine, Spring 2019
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Nutrition Facts(per serving)249Calories7gFat39gCarbs11gProtein
Nutrition Facts(per serving)
- 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.
