Chickpea Stew Scented with Lemon and Cumin Recipe

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Chickpea Stew Scented with Lemon and Cumin

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Ingredients

Count

Nutrition

204

Calories

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Ingredients:

Serving

4 cups water
1 cup instant dry polenta
1 tbsp butter
1 tbsp olive oil
1 cup chopped onion
1 1/2 tsp bottled minced garlic
1/4 cup lemon juice
1 tsp ground cumin
1/4 tsp black pepper
2 (15-oz) cans chickpeas ( garbanzo beans), drained
2 (14.5-oz) cans diced tomatoes, undrained
1/2 cup chopped green onions
3/4 cup reduced-fat sour cream

Directions:

Bring water to a boil in a medium saucepan. Gradually add polenta, stirring constantly with a whisk. Reduce heat, and simmer 3 minutes, stirring frequently. Remove from heat; stir in butter. Cover and set aside.
While polenta cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté for 3 minutes. Add lemon juice, cumin, black pepper, chickpeas, and tomatoes; bring to a boil. Reduce heat, and simmer 6 minutes. Stir in the green onions. Serve stew over polenta. Top with sour cream.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	204.15 Kcal (855 kJ)
Calories from fat	84.76 Kcal
		% Daily Value*
Total Fat	9.42g	14%
Cholesterol	15.15mg	5%
Sodium	62.42mg	3%
Potassium	258.75mg	6%
Total Carbs	24.4g	8%
Sugars	3.01g	12%
Dietary Fiber	3.05g	12%
Protein	5.83g	12%
Vitamin C	8.5mg	14%
Vitamin A	0.8mg	27%
Iron	0.8mg	4%
Calcium	96.6mg	10%

Amount Per 100 g
Calories	69.52 Kcal (291 kJ)
Calories from fat	28.86 Kcal
		% Daily Value*
Total Fat	3.21g	14%
Cholesterol	5.16mg	5%
Sodium	21.26mg	3%
Potassium	88.11mg	6%
Total Carbs	8.31g	8%
Sugars	1.02g	12%
Dietary Fiber	1.04g	12%
Protein	1.99g	12%
Vitamin C	2.9mg	14%
Vitamin A	0.3mg	27%
Iron	0.3mg	4%
Calcium	32.9mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

4.3

Points
5

PointsPlus

Good Points

saturated fat free,
very low sodium,
low cholesterol

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