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TOMATO STEW WITH CHICKPEAS

A MEATLESS MEAL: Try not to eat the whole batch of tomato stew with chickpeas yourself even though you might want to. Serve the stew with deli egg salad on toasted whole-wheat English muffin halves. Add a lettuce wedge. Dessert is cantaloupe slices.

Ingredients

1 tablespoon olive oil

1 medium onion, chopped

2 cloves garlic, minced

1 (28-ounce) can no-salt-added diced tomatoes 1 (15-ounce) can reduced-sodium chickpeas, rinsed

1 (14-ounce) can unsalted vegetable broth 2 tablespoons tomato paste

1/2 teaspoon dried rosemary

2 teaspoons dried oregano

1 teaspoon Greek seasoning

1/4 teaspoon coarse salt

1/2 teaspoon pepper

6 ounces fresh baby spinach leaves 2 tablespoons chopped parsley Crumbled reduced-fat feta cheese for garnish

Servings: makes about 7 1/2 cups Preparation time: 15 minutes

Cooking time: less than 30 minutes

Heat oil in a Dutch oven at medium-high. Add onion and cook 5 to 7 minutes or until softened. Add garlic and cook 1 minute. Stir in tomatoes, chickpeas, broth, tomato paste, rosemary, oregano, Greek seasoning, salt and pepper. Bring to a boil; reduce heat to low and simmer 15 minutes, stirring occasionally. Stir in spinach and parsley; cook 5 minutes. Garnish with cheese and serve immediately.

Per cup: 100 calories, 5 grams protein, 2 grams fat (16 percent calories from fat), 0.3 gram saturated fat, 18 grams carbohydrate, no cholesterol, 262 milligrams sodium, 5 grams fiber.

Carb count: 1.