Weight Loss Recipes : 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


? 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