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Chickpea and Tomato Stew

Chickpea and Tomato Stew

35 Min(s)
35 Min(s) Prep
Healthy Living
Need a hearty vegetarian stew with chickpeas? You've come to the right place. This deliciously seasoned Chickpeas and Tomato Stew fits that bill and its ready in just 35 minutes.
What You Need
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5 servings
Original recipe yields 5 servings
1 small onion, chopped
4 cloves garlic, minced
1 tsp. ground cumin
1 tsp. garam masala
1 yellow pepper, cut into strips
1 can (28 oz.) diced tomatoes, drained
1 can (19 oz.) chickpeas (garbanzo beans), rinsed
2 cups loosely packed baby arugula
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Let's Make It
1
Heat dressing in large saucepan on medium-high heat. Add onions and garlic; cook 5 min. or until crisp-tender, stirring frequently. Stir in seasonings; cook and stir 1 min. Add peppers; cook 3 min., stirring frequently.
2
Stir in tomatoes and chickpeas; cover. Simmer on low heat 15 to 18 min. or until peppers are tender and mixture is thickened, stirring occasionally.
3
Remove from heat. Stir in arugula.
Kitchen Tips
Tip 1
Variation
If you prefer a saucier dish, don’t drain the tomatoes before using as directed.
Tip 2
Serving Suggestion
Serve this flavorful dish over hot cooked basmati rice.
Tip 3
Nutrition Bonus
Mix up your routine with this meatless main dish, low in both fat and calories. The chickpeas contain fiber, and the peppers and tomatoes team up to provide an excellent source of vitamin C.
Nutrition
Calories
190
Calories From Fat
0
% Daily Value*
Total Fat 4g
5%
Saturated Fat 0g
0%
Trans Fat 0g
Cholesterol 0mg
0%
Sodium 500mg
22%
Total Carbohydrates 31g
11%
Dietary Fibers 8g
29%
Sugars 10g
20%
Protein 9g
18%
Vitamin A
20%
Vitamin C
45%
Calcium
8%
Iron
20%
* Percent Daily Values are based on a 2,000 calorie diet.
servings
5 servings, 1 cup each
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.
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