Chickpea Stew Scented Wtih Lemon and Cumin Recipe

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Chickpea Stew Scented Wtih Lemon and Cumin

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Ingredients:

Serving

4 cups water
1 cup dry instant 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, drained ( garbanzo beans)
2 (14 1/2 oz) cans diced tomatoes, undrained
1/2 cup chopped green onion
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	271.07 Kcal (1135 kJ)
Calories from fat	122.04 Kcal
		% Daily Value*
Total Fat	13.56g	21%
Cholesterol	22.73mg	8%
Sodium	119.43mg	5%
Potassium	286.07mg	6%
Total Carbs	31.64g	11%
Sugars	2.95g	12%
Dietary Fiber	3.01g	12%
Protein	6.62g	13%
Vitamin C	12.7mg	21%
Vitamin A	1.2mg	41%
Iron	0.6mg	3%
Calcium	144.9mg	14%

Amount Per 100 g
Calories	61.54 Kcal (258 kJ)
Calories from fat	27.7 Kcal
		% Daily Value*
Total Fat	3.08g	21%
Cholesterol	5.16mg	8%
Sodium	27.11mg	5%
Potassium	64.94mg	6%
Total Carbs	7.18g	11%
Sugars	0.67g	12%
Dietary Fiber	0.68g	12%
Protein	1.5g	13%
Vitamin C	2.9mg	21%
Vitamin A	0.3mg	41%
Iron	0.1mg	3%
Calcium	32.9mg	14%

* 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

Weightwatchers Points

5.9

Points
7

PointsPlus

Good Points

saturated fat free,
very low sodium,
low cholesterol

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