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Curried Chickpea Stew With Brown Rice Pilaf

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main-dish sides gluten free low fat vegetarian dinner


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1 tablespoon canola oil

1 cup finely chopped onion

1 cup uncooked brown rice

1/2 teaspoon ground turmeric

3 cardamom pods, crushed

1 (3-inch) cinnamon stick

1 garlic clove, minced

1 2/3 cups water

1 bay leaf

2 cups chopped onion

1 tablespoon grated peeled fresh ginger

1 teaspoon ground cumin

1 teaspoon ground coriander

3/4 teaspoon ground turmeric

1/4 teaspoon ground red pepper

4 garlic cloves, minced

2 1/2 cups water

1 cup diced carrot

1/4 teaspoon kosher salt

1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained

1 (14.5-ounce) can fire-roasted crushed tomatoes, undrained (such as Muir Glen)

1/2 cup plain nonfat yogurt

1/4 cup chopped fresh cilantro

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