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Chickpea Stew

Chickpea Stew

Calories 204 (18% from fat)
Fat 4 gram
Saturated Fat .25 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 113 mg.
Carb. 37 gram
Fiber 8.7 gram
Sugar 4.8 gram
Sugar Alcohol 0 gram
Protein 7.5 gram

Ingredients


1 Tbsp. canola oil

1 medium red onion (2 cups), chopped

5 cloves (5 tsp.) garlic, minced

1 tsp. cumin, ground

1 tsp. coriander, ground

1 cup water

1 medium (1 1/2 cups) red potato, scrubbed and cut into 1 inch cubes

1 can (15 ounces) low sodium chickpeas, drained and rinsed

1/2 tsp. black pepper, coarsely ground

2 Tbsp. fresh cilantro, chopped

1 medium tomato, chopped


If you're looking for something with meat, add 4 servings of diced ham to the mix. You can also double the recipe so you have extra for freezing.

1. Heat a large non-stick pan over medium heat. Add the oil, onions and garlic and cook until the onions start to brown, about 7-9 minutes. Stir in the cumin and coriander.

2. Pour in the water, potato, chickpeas, pepper and cilantro. Bring to a boil.

3. Reduce the heat to low, cover and let simmer for about 20 minutes. It's ready when the potato is tender. Then add the tomato, increase the heat to medium and cook for 1-2 more minutes. Serve.

Yield: 4 Servings - About 1 1/4 Cups per Serving


 Chickpea Stew

This is a Freezer Friendly Recipe!

You can freeze individual portions for easy re-heating later.

Make sure to freeze them in individual freezer friendly bags or freezer safe tupperware containers.

When you heat them up, microwave for approximately 4-5 minutes, keeping the bag or container open just a little to allow steam to escape.

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