Recipe:

Mediterranean Chickpea Stew

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Serves 4 to 6

If you like, stir fresh herbs like oregano, parsley or mint into the cooked couscous before spooning this hearty chickpea stew over the top.

Ingredients

2 tablespoons extra virgin olive oil
2 cloves garlic, finely chopped
1 medium yellow onion, chopped
1 green bell pepper, cored, seeded, and chopped
4 medium zucchini, chopped
1 (35-ounce) can whole peeled tomatoes, drained
1 1/2 cups cooked chickpeas, drained
1 tablespoon capers, drained
Salt and pepper to taste
Cooked couscous

Method

Heat oil over medium heat in a large skillet. Lower the heat, add garlic and onions and cook for 5 minutes until translucent. Add green peppers and cook 5 minutes more. Add zucchini and cook for 15 minutes. Add tomatoes, crushing them with your hands. Bring to a simmer and cook for another 20 minutes, or until zucchini is soft and translucent but still holds its shape. Stir in chickpeas and capers and cook for another 5 minutes. Season with salt and pepper, then serve over couscous.

Nutrition

Per serving (about 17oz/494g-wt.): 370 calories (70 from fat), 7g total fat, 1g saturated fat, 13g protein, 64g total carbohydrate (10g dietary fiber, 11g sugar), 0mg cholesterol, 550mg sodium

Tags: One Pot Meals, Family Friendly, American, Vegetarian, Vegan, Low Fat, High Fiber, Dairy Free

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