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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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This recipe proves you don't need meat to make a hearty chili. Adapted from Cooking Light, September 2007. olive oil, onion, celery, carrot, garlic, cumin, paprika, ground ginger, turmeric, black pepper, cinnamon, ground red pepper. water, no-salt-added tomato paste, canned chickpeas (garbanzo beans), canned no-salt-added diced tomatoes, cilantro, fresh lemon juice cvt Ingredients:
2 teaspoons olive oil |
1 cup chopped onion |
3/4 cup chopped celery |
1/2 cup chopped carrot |
1 teaspoon bottled minced garlic |
2 teaspoons ground cumin |
2 teaspoons paprika |
1 teaspoon ground ginger |
1/2 teaspoon ground turmeric |
1/4 teaspoon freshly ground black pepper |
1/8 teaspoon ground cinnamon |
1/8 teaspoon ground red pepper |
1 1/2 cups water |
2 tablespoons tomato paste |
15 ounces chickpeas (garbanzo beans), rinsed and drained (16058), net from 2 (15 1/2-ounce) cans |
14 1/2 ounce diced no salt added tomatoes, undrained |
2 tablespoons chopped fresh cilantro |
1 tablespoon fresh lemon juice |
Directions:
1. Heat oil in a large saucepan over medium-high heat. Add onion, celery, carrot, and garlic to pan; sauté 5 minutes.
2. Stir in cumin and next 6 ingredients (through red pepper); cook 1 minute, stirring constantly. Add 1 1/2 cups water, tomato paste, chickpeas, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes.
3. Stir in cilantro and juice.
4. CALORIES 215 (23% from fat); FAT 5.5g (sat 0.4g,mono 2.9g,poly 1.9g); PROTEIN 7.7g; CHOLESTEROL 0.0mg; CALCIUM 102mg; SODIUM 534mg; FIBER 9.8g; IRON 3.4mg; CARBOHYDRATE 36.3g
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