Chickpea Stew – Healthy Weight Loss Recipe

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(makes 4 servings)

Ingredients: Nutrition Facts for Chickpea Stew
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Lowfat cooking spray

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1 large onion, chopped

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1 medium-sized green bell pepper, seeded and chopped

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2 cloves garlic, minced

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1 1/2 teaspoons ground cumin

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1/2 teaspoon paprika

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1/8 teaspoon cayenne pepper

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2 cups low-sodium and low-fat vegetable broth

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1 1/2 cups water

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1 10- ounce package frozen corn

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1 tablespoon fresh oregano, chopped

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1 15-ounce can chickpeas (also labeled as garbanzo beans)

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1 cup tomatoes, coarsely chopped

small bullet 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%

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