This fragrant stew turns simple canned chickpeas into an easy, elegant supper. Polenta thickens the stew, making it more filling and creamy.
Ingredients
- 4 cups water
- 1 cup instant dry polenta
- 1 Tbsp. butter
- 1 Tbsp. olive oil
- 1 cup chopped onion
- 1½ tsp. minced garlic
- ¼ cup lemon juice
- 1 tsp. ground cumin
- ¼ tsp. black pepper
- 2 (15 oz.) cans chickpeas (garbanzo beans), drained
- 2 (14.5 oz.) cans diced tomatoes, undrained
-
½ cup chopped green onions
Optional Garnishes*:
- ¾ cup reduced-fat sour cream
Directions
- Bring water to a boil in a medium saucepan.
- Gradually add polenta, stirring constantly with a whisk. Reduce heat, and simmer stirring frequently (3 minutes).
- Remove from heat; stir in butter. Cover and set aside.
- While polenta cooks, heat oil in a large nonstick skillet over medium-high heat.
- Add onion and garlic; sauté (3 minutes).
- Add lemon juice, cumin, black pepper, chickpeas, and tomatoes; bring to a boil. Reduce heat, and simmer (6 minutes).
- Stir in green onions. Serve stew over polenta and top with sour cream, if desired.
*Optional garnishes have not been included in the rating of this recipe.
Nutrition Facts
6 servings per container
Serving Size 448 g
| Amount per serving | ||
|---|---|---|
| Calories | 270 | |
| % Daily Value* | ||
| Total Fat 7g | 9% | |
| Saturated Fat 2g | 10% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 1.5g | ||
| Monounsaturated Fat 2.5g | ||
| Cholesterol 5mg | 2% | |
| Sodium 410mg | 18% | |
| Total Carbohydrate 44g | 16% | |
| Dietary Fiber 8.5g | 32% | |
| Total Sugars 8g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 26g | ||
| Protein 9g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 58.8mg | 4% | |
| Iron 1.8mg | 10% | |
| Potassium 485mg | 10% | |
| Vitamin A 23.6mcg | 2% | |
| Vitamin C 7.8mg | 8% | |
| Vitamin E 0.8mg | 6% | |
| Vitamin K 21.9mcg | 20% | |
| Thiamin 0.1mg | 8% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 2.2mg | 15% | |
| Vitamin B6 0.2mg | 10% | |
| Folate 51mcg | 13% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 2.5mcg | 6% | |
| Chloride 10.5mg | 0% | |
| Pantothenate 0.2mg | 0% | |
| Phosphorus 127.6mg | 10% | |
| Iodine 1.3mcg | 0% | |
| Magnesium 52.3mg | 10% | |
| Zinc 1mg | 10% | |
| Selenium 6mcg | 10% | |
| Copper 0.3mg | 35% | |
| Manganese 0.8mg | 35% | |
| Chromium 6.7mcg | 20% | |
| Molybdenum 12.7mcg | 30% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Water, Diced Tomatoes (tomatoes, Tomato Juice, Less Than 2% Of: Salt, Calcium Chloride, Citric Acid), Chickpeas (prepared Chick Peas, Water, Salt, Calcium Chloride (firming Agent), Disodium Edta Added To Promote Color Retention), Onion, Instant Dry Polenta, Lemon Juice, Butter (sweet Cream), Olive Oil, Garlic, Cumin, Black Pepper.
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