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Weight Loss Recipes - Chickpea Stew
Chickpea
Stew
(makes
4 servings)
| Ingredients: |  |
| |  |
| |
| |
1
medium-sized green bell pepper, seeded and chopped |
|
| |
1 1/2
teaspoons ground cumin |
|
|
|
1/8
teaspoon cayenne pepper |
|
2
cups low-sodium and low-fat vegetable broth |
|
| |
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)
| | Directions: |
| | | 1. | 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. | | 2. |
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. |
| 3. |
Add
chickpeas and tomatoes, then stir thoroughly. Cover and simmer for 3-4 minutes. |
| 4. |
Serve
stew with a sprinkle of green onions. |
TEXT
VERSION OF NUTRITION FACTS:
Serving
Size: 1/4 of recipe (414 g)
Servings Per Recipe: 4 |
| Amount
per serving | | Calories | 243 |
| Calories
from fat | 5 |
| Total
Fat | 3
g | | Saturated
Fat | 0
g | | Cholesterol | 0
mg | | Sodium | 363
mg | | Total
Carbohydrates | 47
g | | Dietary
Fiber | 8
g | | Sugars | 0
g | | Protein | 11
g | | Vitamin
A | 10% |
| Vitamin
C | 80% |
| Calcium | 6% |
| Iron | 15% |
| << See More Weight Loss Recipes >>
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