This classic recipe is easy and quick to prepare. Serve with Tomato-Olive Bread (page 147) and a simple homemade coleslaw.

　　

Ingredients

6 to 8 servings

　　1 1/2 tablespoons extra-virgin olive oil

　　1 large onion, chopped

　　3 to 4 cloves garlic, minced

　　1 large green bell pepper, cut into short, narrow strips

　　2 cups water

　　Two 16-ounce cans chickpeas, drained and rinsed

　　One 28-ounce can salt-free diced tomatoes, undrained

　　1 teaspoon ground cumin

　　1 teaspoon dried oregano

　　1/4 teaspoon dried thyme

　　2 to 3 tablespoons chopped fresh parsley

　　Salt and freshly ground pepper to taste

　　Hot cooked rice, optional

　　

Step 1

Heat the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and green pepper and continue to sauté until all are golden.

　　

Step 2

Add the water, chickpeas, tomatoes, cumin, oregano, and thyme. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 20 minutes.

　　

Step 3

Stir in the parsley and season sparingly with salt and generously with pepper. Adjust the consistency with more water as needed, but let the stew remain thick. Serve over a small amount of hot cooked rice, if desired.

　　

Nutrition Information

Step 4

Per serving:

　　

Step 5

Calories: 186

　　

Step 6

Total fat: 6g

　　

Step 7

Protein: 7g

　　

Step 8

Fiber: 9g

　　

Step 9

Carbohydrate: 29g

　　

Step 10

Cholesterol: 0mg

　　

Step 11

Sodium: 200mg

　　Vegan Soups and Hearty Stews for All Seasons