I am not your typical recipe sharing realtor --- although I love to cook --- but this one is terrific and is worth sharing. We all should take time to take care of ourselves & our families and that means TAKING CARE of our health. Eating healthy does not have to be boring or lack flavor. Try this heart healthy stew. It is great to make for extra holiday company or make ahead before work and have in time when the family gathers for dinner. Don't let the name scare you...it is rich & flavorful with a hint of mediterranean tastes.
Chickpea Stew, Veggie Cheese & Couscous
Ingredients
1/2 cup chickpeas (garbanzo beans) canned, low sodium, rinsed and drained
1/2 small onion
1/2 bell pepper
1 clove garlic
1 medium fresh tomato
2 oz. tomato sauce, low sodium
1 tsp. dried parsley
1/2 oz. vegetarian cheese (soy or rice cheese)
1/3 Tbsp. olive oil
Couscous
2 Tbsp. dry couscous
1/2 cup water
Directions
Bring water to a boil over high heat; remove from heat, add couscous, stir and cover. Let stand for 5 minutes. Fluff with fork.
Prepare couscous according to recipe directions, omit salt and set aside. Chop onions, pepper, and tomato; mince garlic. Heat oil in a nonstick skillet over medium heat; add onions, bell pepper, and minced garlic and saute for three to four minutes or until onions are translucent. Add chopped tomato and cook for about one minute more. Stir in tomato sauce and parsley and simmer for two or three minutes. Stir in drained chickpeas and gently heat for about five minutes, until heated through. Serve over couscous with a sprinkle of diced vegetarian cheese.
Couscous:
Calories 86; total fat 0g; saturated fat 0g; cholesterol 0 mg; sodium 2mg; total carbohydrate 18g; dietary fiber 1g; sugars 2g; protein 3g.
Chickpea Stew/Veggie Cheese
Calories 239; total fat 4g; saturated fat 0g; cholesterol 0mg; sodium 525mg; total carbohydrate 38g; dietary fiber 10g; sugars 10g; protein 13g.
From The Heart Smart Diet Plan on eDiets.
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