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Chickpea Stew
Chickpea Stew

Category: Casserole/Chili/Stew | Serves: 4

(225 ratings)

Nutrition Information:
Calories: 243
Protein: 11 g
Carbs: 47 g
Fat: 3 g
Saturated Fat: 0 g
Sodium: 363 mg
Fiber: 8 g

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Cumin and oregano add big flavor to this chickpea stew full of veggies and corn. Enjoy a bowl with a side salad or a slice of whole grain bread.
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)
1 Spray a large saucepan with lowfat cooking spray then raise heat to medium-high.
2 Add onion, bell pepper, garlic and stirfry until onion is tender. Stir in cumin, paprika, and cayenne pepper and cook for 1 minute.
3 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.
4 Add chickpeas and tomatoes, then stir thoroughly. Cover and simmer for 3-4 minutes.
5 Serve stew with a sprinkle of green onions.

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