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Osteoporosis Canada
Paneer and Chickpea Stew

Paneer and Chickpea Stew

Paneer and Chickpea Stew Paneer and Chickpea Stew

Paneer and Chickpea Stew

PREP TIME: 20 mins
COOK TIME: 40 mins
SERVES: 6

PREP TIME: 20 mins

COOK TIME: 40 mins

SERVES: 6

Paneer and Chickpea Stew

PREP TIME: 20 mins
COOK TIME: 40 mins
SERVES: 6

Ingredients

If you’re looking for a vegetarian dish to serve to family and friends, this one is truly a winner!

  • 2 Tbsp canola oil
  • 4 garlic cloves, minced
  • 2 carrots, chopped
  • 1 large onion, chopped
  • 2 Tbsp minced fresh ginger
  • 2 Tbsp mild curry powder or paste
  • 2 tsp garam masala
  • 1 1/2 tsp ground cumin
  • 1/4 tsp each ground cloves and cinnamon
  • Pinch   cayenne pepper (optional)
  • 1 package (14 oz/400 g) paneer, chopped
  • 1 can (28 oz/796 mL) crushed tomatoes
  • 4 cups (1 L) vegetable broth
  • 1 large yellow or red bell pepper, chopped
  • 1 can (19 oz/540 mL) chickpeas, rinsed and drained
  • 2 cups  frozen green peas
  • 1/2 tsp salt
  • 2 tbsp  chopped fresh cilantro or mint
  • Mango chutney (optional)

Preparation

  1. In a large, shallow saucepan, heat oil over medium heat. Sauté garlic, carrots, onion and ginger for 5 minutes or until softened.
  2. Stir in curry powder, garam masala, cumin, cloves, cinnamon and cayenne (if using); sauté for 1 minute or until fragrant.
  3. Stir in paneer, tomatoes and broth; bring to a boil. Reduce heat and simmer, stirring occasionally, for 15 minutes.
  4. Stir in yellow pepper, chickpeas, peas and salt; simmer, stirring often, for 10 minutes or until slightly thickened. Stir in cilantro just before serving. Serve with chutney, if desired.

In Partnership With

Ingredients

If you’re looking for a vegetarian dish to serve to family and friends, this one is truly a winner!

  • 2 Tbsp canola oil
  • 4 garlic cloves, minced
  • 2 carrots, chopped
  • 1 large onion, chopped
  • 2 Tbsp minced fresh ginger
  • 2 Tbsp mild curry powder or paste
  • 2 tsp garam masala
  • 1 1/2 tsp ground cumin
  • 1/4 tsp each ground cloves and cinnamon
  • Pinch   cayenne pepper (optional)
  • 1 package (14 oz/400 g) paneer, chopped
  • 1 can (28 oz/796 mL) crushed tomatoes
  • 4 cups (1 L) vegetable broth
  • 1 large yellow or red bell pepper, chopped
  • 1 can (19 oz/540 mL) chickpeas, rinsed and drained
  • 2 cups  frozen green peas
  • 1/2 tsp salt
  • 2 tbsp  chopped fresh cilantro or mint
  • Mango chutney (optional)
Preparation
  1. In a large, shallow saucepan, heat oil over medium heat. Sauté garlic, carrots, onion and ginger for 5 minutes or until softened.
  2. Stir in curry powder, garam masala, cumin, cloves, cinnamon and cayenne (if using); sauté for 1 minute or until fragrant.
  3. Stir in paneer, tomatoes and broth; bring to a boil. Reduce heat and simmer, stirring occasionally, for 15 minutes.
  4. Stir in yellow pepper, chickpeas, peas and salt; simmer, stirring often, for 10 minutes or until slightly thickened. Stir in cilantro just before serving. Serve with chutney, if desired.
In Partnership With
Recipe Tip

RECIPE TIP

Paneer is a fresh, non-melting cheese used in South Asian cuisines. Look for it in the packaged cheese section or deli section of grocery stores or specialty food stores. You can substitute fresh farmers’ cheese (queso fresco) or halloumi.

Vegan Variation: To make this stew vegan, omit the paneer and use extra-firm tofu or add another can of chickpeas.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

NUTRIENT CALCULATOR
Best of Bridge Comfort Food
Recipe provided by

Best of Bridge Comfort Food

Published by Robert Rose 2019

Nutritional Information

  • Calories
    460
  • Fat
    22g
  • Saturated
    10g
  • Cholesterol
    50mg
  • Sodium
    950mg
  • Fibre
    11g
  • Carbohydrate
    44g
  • Sugars
    10g
  • Iron
    25%DV
  • Vitamin A
    39%DV
  • Vitamin C
    93%DV
  • Vitamin D
    ≥2 µg
  • Vitamin K
    ≥25.5 µg
  • Calcium
    350mg
  • Protein
    27g
  • Magnesium
    ≥70mg

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

RECIPE TIP

Paneer is a fresh, non-melting cheese used in South Asian cuisines. Look for it in the packaged cheese section or deli section of grocery stores or specialty food stores. You can substitute fresh farmers’ cheese (queso fresco) or halloumi.

Vegan Variation: To make this stew vegan, omit the paneer and use extra-firm tofu or add another can of chickpeas.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

Nutritional Information (Per Serving)
  • Calories
    460
  • Saturated
    10g
  • Fat
    22g
  • Cholesterol
    50mg
  • Sodium
    950mg
  • Fibre
    11g
  • Carbohydrate
    44g
  • Sugars
    10g
  • Iron
    25%DV
  • Vitamin C
    93%DV
  • Calcium
    350mg
  • Protein
    27g
  • Vitamin A
    39%DV
  • Vitamin D
    ≥2 µg
* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
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