Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Water | not in our table | 0 |
| Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Lowfat cooking spray
- 1 large onion, chopped
- 1 medium-sized green bell pepper, seeded and chopped
- 2 cloves garlic, minced
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon paprika
- 1/8 teaspoon cayenne pepper
- 2 cups low-sodium and low-fat vegetable broth
- 1 1/2 cups water
- 1 10- ounce package frozen corn
- 1 tablespoon fresh oregano, chopped
- 1 15-ounce can chickpeas (also labeled as garbanzo beans)
- 1 cup tomatoes, coarsely chopped
- 2 tablespoons green onions, sliced (optional)
Directions
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.