Chickpea, Chard, and Tomato Stew

Cooking Light
Serve this full-flavored stew with salad and crusty French bread or garlic toast for a light meal. For heat, add 1/4 teaspoon ground red pepper.
8 servings (serving size: 1 1/2 cups)


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2 teaspoons olive oil
1 cup chopped onion
3 garlic cloves, minced
1 pound ground chicken
1/4 cup no-salt-added tomato paste
2 (15 1/2-ounce) cans chickpeas (garbanzo beans), rinsed and drained
4 cups chopped Swiss chard
2 cups chopped tomato
1 cup water
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon kosher salt
3 (14-ounce) cans fat-free, less-sodium chicken broth


Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 1 minute. Add chicken; sauté 4 minutes. Add tomato paste; cook 1 minute. Partially mash chickpeas with a potato masher. Add chickpeas, chard, and remaining ingredients; bring to a boil. Reduce heat, and simmer 15 minutes. Cool completely. Place chickpea mixture in an airtight container or heavy-duty zip-top plastic bag; freeze.

Thaw chickpea mixture overnight in refrigerator. Reheat chickpea mixture in microwave or place mixture in a large saucepan; bring to a boil. Reduce heat; simmer 5 minutes.

Created date

April 2007

Nutritional Information

Calories 161
Caloriesfromfat 17 %
Fat 3 g
Satfat 0.2 g
Monofat 1.4 g
Polyfat 1 g
Protein 18 g
Carbohydrate 16.6 g
Fiber 3.9 g
Cholesterol 33 mg
Iron 1.8 mg
Sodium 610 mg
Calcium 40 mg