Nutrition Tips: Chickpeas and Tomatoes

Chickpeas & Tomatoes

Makes: 6 Servings
Prep time: 5 minutes
Cook time: 15 minutes

Chickpeas, also known as garbanzo beans, are a popular part of vegetarian meals in Northern Africa. In this recipe, chili powder, cumin, and ginger create a wonderful flavor, without too much heat.

1 teaspoon Canola oil
1 1/4 cups Onion, fresh, peeled, 1/4″ diced
2 cloves Garlic, fresh, minced (1 clove is about 1/2 teaspoon minced)
1/2 teaspoon Ginger, fresh, grated (If using ground ginger reduce amount by half)
2 1/2 cups Garbanzo beans (chickpeas), canned, drained, and rinsed or garbanzo beans, dry, cooked
3 cups Tomatoes with juice, canned, low-sodium, diced
1/4 cup Water
1/2 teaspoon Chili powder
1 1/2 teaspoons Cumin, ground
Olive Oil
Whole Wheat Penne Pasta

1. Heat oil in a small stockpot on medium-high heat. Add onions and sauté until soft. Do not brown. Add the garlic and ginger, stir until fragrant.
2. Add the garbanzo beans (chickpeas), tomatoes and juice, water, chili powder, and cumin. Continue cooking on medium-high heat and bring to a boil.
3. Reduce heat to medium and simmer uncovered for 10 minutes or until there is only enough liquid to cover the bottom of the pan. Heat to 140 °F or higher for at least 15 seconds.
4. Serve 1/2 cup.
5. Serve over Whole Wheat Penne Pasta drizzled with Olive Oil

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