Spicy Ditalini and Chickpea Stew

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Prep Time: 
40 minutes total time
Number of Servings: 
6
Recipe Source: 

The National Pasta Association, Pasta Fits

Ingredients

  • 2 tbsp. canola oil
  • 1 onion chopped
  • 1 carrot chopped (about 3 oz.)
  • 1 stalk celery chopped (about 1 oz.)
  • 3 cloves garlic minced
  • 1 tbsp. fresh gingerroot minced
  • 1 tsp. each ground cumin coriander and paprika
  • 1/2 tsp. salt
  • 1/4 tsp. each dried oregano chili flakes and pepper
  • Pinch cayenne pepper
  • 1/cup tomato paste
  • 3 cups/24 oz. sodium-reduced vegetable broth
  • 1 can/19 oz. no-sodium chickpeas drained and rinsed
  • 4 oz. ditalini
  • 6 cups/4 oz. spinach
  • 2 tbsp. finely chopped fresh cilantro

Directions

  1. Heat oil in large saucepan set over medium heat; cook onion, carrot, celery, garlic and ginger for about 5 minutes or until vegetables start to soften. Add cumin, coriander, paprika, salt, oregano, chili flakes, pepper and cayenne; cook, stirring, for about 2 minutes or until spices are fragrant. Stir in tomato paste; cook for 1 minute.
  2. Stir in broth, 2 cups water and chickpeas; bring to boil. Reduce heat to medium; simmer for about 10 minutes or until vegetables are tender and broth is flavourful.
  3. Stir in ditalini. Cook, stirring occasionally, for about 10 minutes or until pasta is tender and broth thickens. Stir in spinach and cilantro; cook for about 1 minute or until spinach is wilted.

Notes

Serve stew with dollop of low-fat yogurt for added richness.

Nutrition Info: 

Without yogurt: 489 Calories, 23 g Protein, 78 g Carbohydrates, 14 g Fiber, 11 g Total fat (1 g sat), 360 mg Sodium, ★★★★★ Vitamin B6, K, Folate, ★★★★ Vitamin B1 (thiamine), Phosphorus, ★★★ Iron, ★★ Vitamin A, B2 (riboflavin), C, E, Magnesium, Potassium, Zinc, Vitamin B3 (niacin), Calcium