Chickpea Stew

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
• 1 large onion, diced
  
• 1 medium green bell pepper, seeded and finely chopped
  
• 2 cloves garlic, finely chopped
  
• ½ tsp paprika
  
• 1½ tsp ground cumin
  
• ⅛ tsp cayenne pepper
  
• 2 cups low-sodium vegetable broth (or chicken broth)
  
• 1½ cups water
  
• 1 (10 oz.) package frozen corn
  
• 1 tbsp fresh oregano, chopped
  
• 1 (15 oz.) can chickpeas, rinsed and drained
  
• 1 cup tomatoes, coarsely chopped
  
• 2 tbsp green onions, sliced (optional)
  

Preparation:

• Spray a large-size saucepan with low-fat cooking spray then raise heat to medium-high. Add onion, green bell pepper, garlic and stir fry until onion is tender (about 5 minutes). Stir in paprika, cumin, cayenne pepper and cook for about 1 minute, stirring constantly
  
• Stir in vegetable broth, water, corn and oregano then bring to a boil then cover, reduce heat to medium-low and simmer for about 7 minutes.
  
• Add chickpeas and tomatoes, then stir thoroughly. Cover and simmer for about 3-4 minutes. Serve stew with a sprinkle of green onions.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (414 g)): 243 Calories, 11 g Protein, 47 g carbohydrates, 8 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 363 mg sodium