Recipe: Zesty Veggie Stew over Brown Rice (using chickpeas, tomatoes, zucchini and carrots)

ZESTY VEGGIE STEW OVER BROWN RICE

1 tsp. olive oil
1/3 cup thinly sliced onion
2 medium carrots, chopped
1 green bell pepper, chopped
2 medium zucchini, halved lengthwise and sliced
3 cloves garlic, minced
1/2 cup low-sodium vegetable broth
1 (15 oz.) can chickpeas, drained and rinsed
1 (15 oz.) can no salt added diced tomatoes
1 (15 oz.) can no salt added stewed tomatoes
1 tsp. sugar
1/2 tsp. ground red pepper, or to taste
Salt and freshly ground black pepper to taste
2 cups hot cooked brown rice (for serving)
1 Tbsp. fresh parsley, chopped, for garnish (optional)

Pre-heat oil in large saucepan over high heat. Add onion, carrots and bell pepper. Saut , stirring frequently, until they soften, about 5 to 6 minutes.

Add zucchini, garlic and vegetable broth and continue cooking, stirring frequently for 3 minutes.

Stir in drained chickpeas and un-drained diced and stewed tomatoes, sugar, red pepper and salt and ground black pepper to taste. Leave uncovered and bring to a boil, stirring gently. Reduce heat and simmer uncovered for 20 minutes; add 2 more minutes if you desire thicker consistency.

Serve over hot brown rice and garnish with parsley, if desired.

Makes 6 servings

Per serving: 220 calories, 2g total fat (0 g saturated fat), 42 g carbohydrate, 8 g protein, 8 g dietary fiber, 95 mg sodium.

Source: The American Institute for Cancer Research (AICR)