Diabetic Cooking

Soups & Stews

Mediterranean Chili

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Ingredients

  • 1 tablespoon olive oil
  • 1/2 cup chopped onion
  • 2 bell peppers, coarsely chopped (1 green and 1 yellow)
  • 4 cloves garlic, minced
  • 1 can (16 ounces) no-salt-added chickpeas, drained
  • 1 can (14 1/2 ounces) no-salt-added stewed tomatoes, undrained
  • 1 cup low-sodium vegetable juice
  • 1/4 teaspoon crushed red pepper flakes
  • 1/2 cup (2 ounces) crumbled reduced-fat feta cheese
  • 1/4 cup chopped fresh basil

Directions

Heat oil in large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add bell peppers and garlic; cook 5 minutes, stirring occasionally.

Stir in chickpeas, tomatoes with their juices, vegetable juice, and red pepper flakes; bring to a boil over high heat. Reduce heat to low; simmer, uncovered, 12 minutes or until vegetables are tender.

Ladle into shallow bowls; top with feta cheese and basil.

Yield: 5 servings. Serving size: 1 cup per serving.

Nutrition Facts Per Serving:
Calories: 185, Carbohydrates: 30 g, Protein: 9 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 340 mg, Fiber: 8 g

Exchanges per serving: 2 Bread/Starch, 1 Fat.


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