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Diets

Indian Chickpea-Rice Casserole

Heating and popping the mustard seeds make their flavor a nutty, not hot, addition to this fragrant rice casserole. For best results, use a mild vegetable broth, such as Imagine or Swanson, preferably one not made with tomatoes.

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Heating and popping the mustard seeds make their flavor a nutty, not hot, addition to this fragrant rice casserole. For best results, use a mild vegetable broth, such as Imagine or Swanson, preferably one not made with tomatoes.

Servings
6

Ingredients

  • 2 tsp. canola oil
  • 2 Tbs. mustard seeds
  • 1 tsp. cumin seeds
  • 1 small red onion, peeled and chopped (about 3/4 cup)
  • 1 Tbs. minced fresh ginger
  • 2 1/4 cups low-sodium vegetable broth
  • 1 cup basmati rice
  • 1 cup cooked or canned chickpeas, drained
  • 1/3 cup dried currants
  • 1 medium-sized carrot, peeled and shredded
  • 1/3 cup chopped fresh cilantro, for garnish
  • 1/3 cup roasted cashews, coarsely chopped, for garnish

Preparation

Preheat oven to 350F. Heat 1 tsp. oil in 6-qt. Dutch oven over medium-high heat. Add mustard and cumin seeds. When mustard seeds begin to pop (after about 30 seconds), turn off heat, and transfer spice mixture to small bowl; set aside.

Heat remaining 1 tsp. oil in Dutch oven over medium heat. Add onion and ginger, and cook, stirring often, 6 minutes, or until onion is softened. Stir in spice mixture, broth, rice, chickpeas, currants and carrot.

Cover and bake 45 minutes, or until rice is tender and broth is absorbed. Garnish with cilantro and cashews, and serve hot.

Nutrition Information

  • Calories 257
  • Carbohydrate Content 43 g
  • Cholesterol Content 0 mg
  • Fat Content 7 g
  • Fiber Content 5 g
  • Protein Content 7 g
  • Saturated Fat Content 1 g
  • Sodium Content 159 mg
  • Sugar Content 9 g