Chickpea Stew

Description

Chickpea Stew from the Public Health Cookbook -- original source of recipe, government resource in the public domain

• Cook Time: About 30 minutes
• Serves: 4

Ingredients

• low-fat cooking spray
• 1 large onion, chopped
• 1 medium-sized green bell pepper, seeded and chopped
• 2 cloves garlic, minced
• 1½ teaspoons ground cumin
• ½ teaspoon paprika
• ⅛ teaspoon cayenne pepper
• 2 cups low-sodium and low-fat vegetable broth
• 1½ cups water
• 1 x 10 ounce package frozen corn
• 1 tablespoon fresh oregano, chopped
• 1 x 15 ounce can chickpeas (also labeled as garbanzo beans)
• 1 cup tomatoes, coarsely chopped
• 2 tablespoons green onions, sliced (optional)

Procedures

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