Chick-Pea and Vegetable Stew with Couscous

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Time to Prepare this Recipe 4 hours Prep: 30 minutes Cook: 4 hours
Calories Per Serving and Nutrition Information 295 calories per serving view nutrition facts
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Ingredients

1 cup chickpeas (garbanzo beans) dry
1 ea onion diced 1/4 inch
2 each garlic cloves minced
1 1/2 teaspoons paprika
1/4 teaspoon cinnamon ground
1/4 teaspoon cayenne pepper
1/2 teaspoon cumin ground
1/2 teaspoon black pepper ground
1/2 teaspoon ginger ground
1 ea green bell pepper diced 1/4 inch
1 cup zucchini cubed
2 cups tomatoes, canned
2 tablespoons raisins, seedless
2 tablespoons parsley leaves fresh, chopped
2 tablespoons cilantro chopped
1 cup green peas frozen
8 ounces couscous

Directions

Sort and rinse the chickpeas, then soak overnight in water. Drain and cook in 5 cups water until tender, about 2 to 3 hours. Drain, reserving the broth, and set aside.

Warm a cup of the check-pea broth in a skillet or sup pot and add the onion, garlic, and the dried spices. Simmer gently until the onions have begun to soften, about 7 minutes.

Don't let the pan dry out or the spices will burn. Add more liquid as needed.

Once the onions are soft, add the chickpeas, pepper, squash, the juice from the tomatoes, and the chopped tomatoes, the raisins, the parsley and cilantro.

Add enough chick-pea broth or water to cover, bring to a boil, then simmer until the vegetables are done and the liquid has reduced, making a nice sauce.

Add the green peas during the last 5 minutes.

Make the couscous and serve with the vegetables and their sauce.

Garnish with cilantro or parsley.

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Nutrition Facts

Serving Size 286g
Amount per Serving
Calories 295 4% of calories from fat
% Daily Value*
Total Fat 1.0g2%
 Saturated Fat 0.0g1%
 Trans Fat 0.0g
Cholesterol 0mg0%
Sodium 426mg18%
Total Carbohydrate 61.0g20%
 Dietary Fiber 8.0g33%
 Sugars 8.0g
Protein 11.0g23%
Vitamin A 24%  Vitamin C 42%
Calcium 10%  Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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