A Flavor-Packed Vegetarian Stew That’s Hearty and Healthy
By Woman's Day Kitchen
You don't have to sacrifice your waistline to enjoy a savory meal. This tasty dish has a mere 279 calories per serving, but will still satisfy your appetite. Photo bySteve Giralt; Food styling by Anne Disrude; Prop styling by Erin Swift
Serves: 4
Cost per Serving: $1.25
Prep Time: 20 min
Total Time: 50 min
Related: Discover foods that will keep you fuller longer.
Nutritional Information
(per serving)
Calories | 279 |
Total Fat | 2g |
Saturated Fat | 0g |
Cholesterol | 0mg |
Sodium | 916mg |
Total Carbohydrate | 55g |
Dietary Fiber | 6g |
Sugars | -- |
Protein | 11g |
Calcium | -- |
Ingredients:
1 can(s) (8-ounce) tomato sauce
1 teaspoon(s) ground cumin
1/2 teaspoon(s) curry powder
Kosher salt
Pepper
1 can(s) (15-ounce) diced tomatoes
1 medium onion, finely chopped
1 medium (about 3/4 pound) eggplant, cut into 3/4-inch pieces
1 can(s) (15-ounce) chickpeas, rinsed
3/4 cup(s) couscous
Chopped cilantro, for serving
Plain Greek yogurt, for serving
Related: Find 6 stomach-friendly foods.
Directions:
In a large saucepan, whisk together the tomato sauce, cumin, curry powder, 1/2 cup water, and 1/2 teaspoon each salt and pepper.
Stir in the tomatoes, onion, and eggplant and bring to a boil. Reduce heat and simmer, covered, until the eggplant is tender, 20 to 25 minutes.
Add the chickpeas and cook, uncovered, until the chickpeas are heated through and the mixture has slightly thickened, 4 to 5 minutes.
Meanwhile, prepare the couscous according to package directions. Serve the stew over the couscous. Top with cilantro and a dollop of yogurt, if desired.
Related: Try 50 surprising foods under 100 calories.
Tips & Techniques:
"I soak and cook 1 pound of dried chickpeas - the equivalent of 4 cans - then refrigerate or freeze in portions. This saves about $1.20 over canned!" says Erin Chase.
