Monday, January 31, 2011

Meatless Monday

Why Monday?

For most Americans the week begins on Monday. On Monday, we move from the freedom of the weekend back to the structure of work or school. We set our intentions for the next six days. We plan ahead and have a schedule. From an early age we internalize this rhythm. And studies suggest we are more likely to maintain behaviors begun on Monday throughout the week. That makes Monday the perfect day to make a change for your health and the health of our planet.

Monday is the call to action built in to every calendar each week. And if this Monday passes you by, next week is another chance to go meatless!

Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.

This week I will share with you a very simple, yet delicious Indian Stew. I hope that trying this recipe will inspire you to follow me in my journey of making Monday Meatless. I will share a new Meatless recipe every Monday, and as always it will also be Gluten Free.

Simple Indian Chickpea Stew
A thick vegetarian stew made from pantry staples, such as rice, spices, and canned chickpeas, is enlivened with a bit of yogurt and lime.

Easiest Indian Stew


Serves 4
  • 1 cup long-grain white rice
  • 2 tablespoons vegetable oil, such as safflower
  • 1 medium onion, minced
  • 2 garlic cloves, finely chopped
  • Coarse salt and ground pepper
  • 1 tablespoon garam masala* (a good quality curry powder may be substituted)
  • 1/2 teaspoon fresh ginger, grated (1 tsp. ground ginger may also be substituted.
  • 3 cups  tomato puree, I really like the San marzano Brand
  • 2 cans (15 ounces each) chickpeas, rinsed and drained
  • 1 tablespoon fresh lime juice, plus lime wedges for garnish
  • 1/2 cup plain low-fat yogurt


  1. Cook rice according to package instructions; cover, and keep warm.
  2. While rice is cooking, heat oil over medium heat in a large skillet. Add onion and garlic; season with salt and pepper. Cook, stirring frequently, until onion is tender, 4 to 6 minutes. Add garam marsala and ginger; cook, stirring, until fragrant, about 1 minute.
  3. Add tomato puree, chickpeas, and 1 1/2 cups water. Bring to a boil; reduce to a simmer, and cook, stirring occasionally, until thickened, 8 to 10 minutes. Stir in lime juice; season with salt and pepper. Serve stew with rice and yogurt, garnished with lime wedges and a pinch of garam marsala.

Tonight we are having this delicious stew with a side of sauteed spinach. Simply, 2 lbs of  fresh spinach leaves sauteed in olive oil, with fresh garlic, sea salt and cracked black pepper. That's it. Cheers....



  2. @Shimona - Garam Masala is like a souped-up version of curry powder. You can get it with hashkafa at the Coop. I need to get more soon, so I can pick you up some if you like :)

  3. As an aside, you can peal your ginger ahead of time and stick it in the freezer - it will keep from going bad/drying out and you can grate it without it getting all stringy :)

    This dish seems similar to a channa (no chet) dal. Michael used to make it a lot, but he would put in brown sugar. I think the lime is a great idea and look forward to trying this out. Are you serving it with any other side dishes/salads?

  4. Love that this is flavorful, easy, and gluten-free! My husband and I are definitely having this for dinner tonight.