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Chickpea and Vegetable Stew


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May 5, 2015

Prep Time: 5 minutes
Cook Time: 30 minutes


  • 1 tsp. (5 mL) canola oil
  • 1 small onion, thinly sliced
  • 2 medium zucchini, halved lengthwise and sliced
  • 2 medium carrots, chopped
  • 2 tsp. (10 mL) minced garlic
  • 1 cup (250 mL) water
  • 1 15 oz. (425 g) can chickpeas (garbanzo beans), rinsed and drained
  • 1 14.5 oz. (425 g) can low sodium diced tomatoes
  • 1 14.5 oz. (425 g) can low-sodium Italian seasoned stewed tomatoes
  • 1 Tbsp. (15 mL) sugar
  • 2–3 cups (500–750 mL) hot cooked jasmine rice (follow package directions or use pre-cooked microwavable rice)


  1. In a large saucepan, heat oil. Cook onion in hot oil for 5 minutes. Stir in zucchini, carrots, garlic and ¼ cup (50 mL) of the water. Cook and stir for 3 minutes.
  2. Stir in chickpeas, un-drained diced tomatoes, un-drained stewed tomatoes, sugar and remaining water. Bring to a boil and reduce heat. Simmer, uncovered, about 20 minutes or until desired consistency.
  3. Serve over cooked rice.

Download this recipe and others as part of the Sunday Dinner Pledge Spring/Summer Meal Plan Week 5 PDF (825Kb)

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