Curried Chickpea Stew with Brown Rice Pilaf

Ingredients

• Pilaf:
• 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
• Stew:
• 1 tablespoon canola oil
• 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
• 3 cardamom pods, crushed
• 1 (3-inch) cinnamon stick
• 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

Preparation

1. 1. To prepare pilaf, heat a large nonstick skillet over medium heat. Add 1 tablespoon oil; swirl to coat. Add 1 cup onion; cook for 6 minutes or until golden, stirring frequently. Add rice and the next 4 ingredients (through garlic); cook for 1 minute, stirring constantly. Add 1 2/3 cups water and bay leaf; bring to a boil. Cover, reduce heat, and simmer for 45 minutes. Let stand for 5 minutes. Discard cardamom, cinnamon, and bay leaf. Keep warm.
2. 2. To prepare stew, heat a large Dutch oven over medium-high heat. Add 1 tablespoon oil, and swirl to coat. Add 2 cups onion; sauté for 6 minutes or until golden. Add ginger and the next 7 ingredients (through cinnamon stick); cook for 1 minute, stirring constantly. Add 2 1/2 cups water, carrot, 1/4 teaspoon salt, chickpeas, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until carrots are tender and sauce is slightly thick. Discard cardamom and cinnamon stick.
3. 3. Place 1 cup rice mixture into each of 4 bowls; spoon 1 1/4 cups chickpea mixture over rice. Top each serving with 2 tablespoons yogurt and 1 tablespoon cilantro.