| Chickpea Stew
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| Servings: 4 Category: Casserole/Chili/Stew |
(198 ratings) |
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Nutrition
Information:
Calories:
243
Protein:
11g
Carbs:
47 g
Fat:
3 g
Saturated Fat:
0 g
Sodium:
363 mg
Fiber:
8 g
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Ingredients - Cooking spray
- 1 large onion, chopped
- 1 medium-sized green bell pepper, seeded and chopped
- 2 cloves garlic, minced
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon paprika
- 1/8 teaspoon cayenne pepper
- 2 cups low-sodium and low-fat vegetable broth
- 1 1/2 cups water
- 1 10-ounce package frozen corn
- 1 tablespoon fresh oregano, chopped
- 1 15-ounce can chickpeas (also labeled as garbanzo beans)
- 1 cup tomatoes, coarsely chopped
- 2 tablespoons green onions, sliced (optional)
Instructions - Spray a large saucepan with lowfat cooking spray then raise heat to medium-high.
- Add onion, bell pepper, garlic and stirfry until onion is tender. Stir in cumin, paprika, and cayenne pepper and cook for 1 minute.
- Stir in broth, water, corn and oregano then raise heat to bring to a boil then reduce heat to medium-low. Cover and simmer for 7 minutes.
- Add chickpeas and tomatoes, then stir thoroughly. Cover and simmer for 3-4 minutes.
- Serve stew with a sprinkle of green onions.
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