Chickpea and Vegetable Stew

May 5, 2015

Prep Time: 5 minutes
Cook Time: 30 minutes

Ingredients

• 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)

Directions

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.

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