4 servings (serving size: 1 1/2 cups)
Ingredients
* 2 teaspoons olive oil
* 1 cup prechopped 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
* 1/4 teaspoon salt
* 1/8 teaspoon ground cinnamon
* 1/8 teaspoon ground red pepper
* 1 1/2 cups water
* 2 tablespoons no-salt-added tomato paste
* 2 (15 1/2-ounce) cans chickpeas (garbanzo beans), rinsed and drained
* 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
* 2 tablespoons chopped fresh cilantro
* 1 tablespoon fresh lemon juice
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| Don't Need Meat to Make a Hearty Chili |
Preparation
Heat oil in a large saucepan over medium-high heat. Add onion, celery, carrot, and garlic to pan; sauté 5 minutes. Stir in cumin and next 7 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. Stir in cilantro and juice.
Nutritional Information
Calories:
215 (23% from fat)
Fat:
5.5g (sat 0.4g,mono 2.9g,poly 1.9g)
Protein:
7.7g
Carbohydrate:
36.3g
Fiber:
9.8g
Cholesterol:
0.0mg
Iron:
3.4mg
Sodium:
534mg
Calcium:
102mg
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