(makes 4 servings)
Ingredients: | ||||
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Lowfat cooking spray |
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1 large onion, chopped |
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1 medium-sized green bell pepper, seeded and chopped |
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2 cloves garlic, minced |
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1 1/2 teaspoons ground cumin |
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1/2 teaspoon paprika |
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1/8 teaspoon cayenne pepper |
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2 cups low-sodium and low-fat vegetable broth |
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1 1/2 cups water |
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1 10- ounce package frozen corn |
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1 tablespoon fresh oregano, chopped |
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1 15-ounce can chickpeas (also labeled as garbanzo beans) |
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1 cup tomatoes, coarsely chopped |
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2 tablespoons green onions, sliced (optional)
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Directions: | ||||
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1. | Spray a large saucepan with lowfat cooking spray then raise heat to medium-high. Add onion, bell pepper, garlic and stirfry until onion is tender. Stir in cumin, paprika, and cayenne pepper and cook for 1 minute. | |||
2. | Stir in broth, water, corn and oregano then raise heat to bring to a boil then reduce heat to medium-low. Cover and simmer for 7 minutes. | |||
3. | Add chickpeas and tomatoes, then stir thoroughly. Cover and simmer for 3-4 minutes. | |||
4. | Serve stew with a sprinkle of green onions. |
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