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Quick Chickpea and Summer Vegetable Stew Recipe

   
 

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     Quick Chickpea and Summer Vegetable Stew

Category   Entrees - Maindishes
Sub Category   Low-fat
Servings   4 to 6
Preptime   30 minutes

Ingredients
2 tablespoons olive oil
1 small onion, chopped
2 small carrots, cut into coins
1 qt. reduced-sodium chicken broth
1 can (15 oz.) chickpeas (garbanzos), drained and rinsed
2 small zucchini, cut into coins
1 small yellow squash, cut into coins
1 cup fresh or frozen corn kernals
1 teaspoon kosher salt
 
1/4 tsp. pepper
1 cup cherry tomatoes, halved
1/2 bunch (6 oz.) thin asparagus, trimmed, cut into 2-in. pieces
1/4 cup thinly sliced fresh basil leaves

Instructions
1. Heat oil in a medium pot over medium heat. Cook onion until translucent but not browned, about 7 minutes. Add carrots and cook until slightly softened, 3 to 4 minutes. 2. Stir in broth, chickpeas, squashes, corn, salt, and pepper and bring to a boil. Reduce heat and simmer 2 minutes, then stir in tomatoes and asparagus and cook until squashes are tender but not mushy, about 3 minutes more. Ladle into bowls and garnish with basil. ,
Calories- 190 Calories from fat- 28% Protein- 8.4g Fat- 5.8g Saturated fat- 0.8g Carbohydrate- 29g Fiber- 5.9g Sodium- 853mg Cholesterol- 0.0mg


Originally Submitted
3/24/2013





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