Don't let winter get you down. Try a taste of the Mediterranean, and pretend you're relaxing under a warm sun.
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Ingredients 1/2 cup chickpeas (garbanzo beans) canned, low sodium, rinsed and drained
1/2 small onion
1/2 bell pepper
1 clove garlic
1 medium fresh tomato
2 oz. tomato sauce, low sodium
1 tsp. dried parsley
1/2 oz. vegetarian cheese (soy or rice cheese)
1/3 Tbsp. olive oil
Couscous
2 Tbsp. dry couscous
1/2 cup water
Directions
Bring water to a boil over high heat; remove from heat, add couscous, stir and cover. Let stand for 5 minutes. Fluff with fork.
Prepare couscous according to recipe directions, omit salt and set aside. Chop onions, pepper, and tomato; mince garlic. Heat oil in a nonstick skillet over medium heat; add onions, bell pepper, and minced garlic and saute for three to four minutes or until onions are translucent. Add chopped tomato and cook for about one minute more. Stir in tomato sauce and parsley and simmer for two or three minutes. Stir in drained chickpeas and gently heat for about five minutes, until heated through. Serve over couscous with a sprinkle of diced vegetarian cheese.
Couscous:
Calories 86; total fat 0g; saturated fat 0g; cholesterol 0 mg; sodium 2mg; total carbohydrate 18g; dietary fiber 1g; sugars 2g; protein 3g.
Chickpea Stew/Veggie Cheese
Calories 239; total fat 4g; saturated fat 0g; cholesterol 0mg; sodium 525mg; total carbohydrate 38g; dietary fiber 10g; sugars 10g; protein 13g.
From The Heart Smart Diet Plan on eDiets.
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