Served over fiber-rich brown rich, this meal provides beta-carotene and vitamins A, C and K in just one pot, which keeps preparation and clean-up quick and easy.
Makes 6 servings
1 tsp. olive oil
1/3 cup thinly sliced onion
2 medium carrots, chopped
1 green bell pepper, chopped
2 medium zucchini, halved lengthwise and sliced
3 cloves garlic, minced
1/2 cup low-sodium vegetable broth
1 (15 oz) can chickpeas, drained and rinsed
1 (15 oz) can no salt added diced tomatoes
1 (15 oz) can no salt added stewed tomatoes
1 tsp. sugar
1/2 tsp. ground red pepper, or to taste
Salt and freshly ground black pepper to taste
2 cups hot cooked brown rice
- Pre-heat oil in large saucepan over high heat. Add onion, carrots and bell pepper. Sauté, stirring frequently, until they soften, about 5 to 6 minutes. Add zucchini, garlic and vegetable broth and continue cooking, stirring frequently for 3 minutes.
- Stir in drained chickpeas and un-drained diced and stewed tomatoes, sugar, red pepper and salt and ground black pepper to taste. Leave uncovered and bring to a boil, stirring gently. Reduce heat and simmer uncovered for 20 minutes; add 2 more minutes if you desire thicker consistency.
- Serve over hot brown rice.
Per serving: 220 calories, 2g total fat (0 g saturated fat), 42 g carbohydrate, 8 g protein, 8 g dietary fiber, 95 mg sodium.