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Tuscan Stew

Ingredients:

1 teaspoon oil
1 onion, chopped
2 cloves garlic, finely chopped or 1 tsp of garlic powder
1 teaspoon oregano
1/4 teaspoon pepper
1 teaspoon salt
1/4 teaspoon red pepper flakes
1/2 teaspoon basil
1 1/2 cups water
1 cup whole wheat rotini
1 can (398 ml) tomatoes, diced
1 can (540 ml) chickpeas, drained
1 can (398 ml) mixed vegetables, drained & rinsed

Directions:

  1. In a pot over medium heat, add: oil, onion, garlic, oregano, pepper, salt, red pepper flakes, basil. Cook until soft, about 5 minutes. Stir often.
  2. Add water and rotini, bring to a boil. Cook for about 10 minutes until pasta is tender.
  3. Add: tomatoes, chickpeas, mixed vegetables. Cook on medium-low heat and simmer for about 8-10 minutes. Stir occasionally.
  4. Serve and enjoy!

Serves 6

Tip:

  • Chickpeas are a legume also known as garbanzo beans, ceci beans, channa and Bengal gram. They are an excellent source of iron, folate, phosphorus, protein and fiber.