Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 318.0
- Total Fat: 6.0 g
- Cholesterol: 0.0 mg
- Sodium: 873.6 mg
- Total Carbs: 56.3 g
- Dietary Fiber: 8.2 g
- Protein: 10.7 g
View full nutritional breakdown of Healthy Cooking Mediterranean Chickpeas calories by ingredient
Healthy Cooking Mediterranean Chickpeas
Submitted by: KDKOSMOIntroduction
From Healthy Cooking Magazine. I made a couple modifications to fit what I had on hand and it tasted fabulous. Recipe here is calculated on what I used, not on what the recipe says to use. I made note of the differences in the text. My version has much less fat... From Healthy Cooking Magazine. I made a couple modifications to fit what I had on hand and it tasted fabulous. Recipe here is calculated on what I used, not on what the recipe says to use. I made note of the differences in the text. My version has much less fat...Number of Servings: 4
Ingredients
-
1 cup water
3/4 cup uncooked whole wheat couscous
1 medium onion, chopped
1 tablespoon Olive Oil (I used cooking spray instead)
2 garlic cloves, minced
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained (I used 1/2 cup dry beans and followed package instructions to soak and cook them prior to making the recipe)
1 can (14-1/2 ounces) no-salt-added stewed tomatoes, cut up (I used 1 quart of drained home-canned tomatoes)
1 can (14 ounces) water-packed artichoke hearts, rinsed, drained and chopped (I only had 1/2 a can left and used only that amount)
1/2 cup Greek olives, coarsely chopped (I used about 4 servings of olives, more than 1/2 cup, to make up for using fewer artichoke hearts)
1 tablespoon lemon juice
1/2 teaspoon dried oregano
Dash pepper
Dash cayenne pepper (didn't have on hand so used crushed red pepper flakes instead)
Directions
In a small saucepan, bring water to a boil. Stir in couscous. Remove from the heat; cover and let stand for 5-10 minutes or until water is absorbed. Fluff with a fork.
Meanwhile, in a large nonstick skillet, saute onion in oil (I used cooking spray) until tender. Add garlic; cook 1 minute longer. Sir in the garbanzo beans, tomatoes, artichokes, olives, lemon juice, oregano and peppers. Cook and stir until heated through. Serve with couscous.
Made the way the original recipe from the magazine states, the nutrition info would be:
Nutrition Facts: 1 cup garbanzo bean mixture with 2/3 cup couscous equals 340 calories, 10 g fat (1 g saturated fat), 0 cholesterol, 677 mg sodium, 51 g carbohydrate, 9 g fiber, 11 g protein.
Number of Servings: 4
Recipe submitted by SparkPeople user KDKOSMO.
Meanwhile, in a large nonstick skillet, saute onion in oil (I used cooking spray) until tender. Add garlic; cook 1 minute longer. Sir in the garbanzo beans, tomatoes, artichokes, olives, lemon juice, oregano and peppers. Cook and stir until heated through. Serve with couscous.
Made the way the original recipe from the magazine states, the nutrition info would be:
Nutrition Facts: 1 cup garbanzo bean mixture with 2/3 cup couscous equals 340 calories, 10 g fat (1 g saturated fat), 0 cholesterol, 677 mg sodium, 51 g carbohydrate, 9 g fiber, 11 g protein.
Number of Servings: 4
Recipe submitted by SparkPeople user KDKOSMO.
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