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Mediterranean Chickpeas with Vegetables

Yield 4 servings (serving size: 1 1/2 cups vegetable mixture, 1/2 cup rice, and 1 tablespoon cheese)

Ingredients

  • 1 tablespoon olive oil
  • 1 cup diced onion
  • 1 garlic clove, minced
  • 2 teaspoons dried basil
  • 1/2 teaspoon sugar
  • 1/2 teaspoon black pepper
  • 1/8 teaspoon salt
  • 2 bay leaves
  • 1 (28-ounce) can diced tomatoes, undrained
  • 1 (19-ounce) can chickpeas (garbanzo beans), rinsed and drained
  • 2 cups (1/2-inch) diced zucchini
  • 2 cups hot cooked long-grain rice
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese

Nutrition Information

  • calories 374
  • caloriesfromfat 19 %
  • fat 8 g
  • satfat 2 g
  • monofat 3.6 g
  • polyfat 1.6 g
  • protein 15.2 g
  • carbohydrate 63.2 g
  • fiber 6.1 g
  • cholesterol 5 mg
  • iron 5.2 mg
  • sodium 681 mg
  • calcium 220 mg

How to Make It

  1. Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion and garlic; sauté 3 minutes. Add basil and next 5 ingredients (basil through tomatoes). Bring to a boil, and reduce heat to medium. Cook 5 minutes, stirring occasionally. Stir in chickpeas; cook 3 minutes. Add zucchini; cover and cook 3 minutes or until zucchini is tender. Discard bay leaves. Serve with rice; sprinkle with cheese.