Chicken and Chickpea Stew
This hearty chicken and chickpea stew is a simple and tasty way to add more fibre to your diet.
Tips
Soluble fibre from chickpeas, beans, lentils, barley, oats, and some vegetables and fruits can help regulate blood sugar, lower cholesterol, and protect against heart disease. You should aim for at least 26 grams of fibre a day.
Makes 12 servings
Cooking time: n/a
Ingredients
- 1 tbsp (15 mL) canola oil
- 2 celery stalks, chopped
- 2 carrots, diced
- 1 onion, chopped
- 2 garlic cloves, minced
- 4 cups (1 L) low sodium chicken broth
- 3 cups (750 mL) spaghetti sauce
- 1 can/19 ounces (540 mL) chickpeas, rinsed and drained
- 1 can/19 ounces (540 mL) white kidney beans, drained and rinsed
- 1 ½ cups (375 mL) dry short tube pasta (such as ditalini)
- ½ tsp (2 mL) fresh ground pepper
- 8 skinless, boneless chicken thighs cut into ½-inch cubes
- ½ cup (125 mL) grated fresh parmesan cheese
Instructions
- In large sauce pan, heat canola oil over medium heat. Add celery, carrot and onion and sauté until tender. Add garlic and cook about 1 minute, stirring constantly.
- Add broth, spaghetti sauce, chickpeas, kidney beans, pasta, pepper and bring to a boil.
- Reduce heat to medium-low and simmer until pasta is tender, about 10-12 minutes. Add chicken to pan and cook 5-8 minutes, until chicken is cooked through.
- Sprinkle with parmesan cheese and serve.
Notes
Makes 12 servings • Serving size: 1 cup (250 mL)
Nutritional Information
Per Serving
| Calories | 170 |
| Total fat | 4.0 g |
| Saturated fat | 1.0 g |
| Cholesterol | 18 mg |
| Sodium | 544 mg |
| Carbohydrates | 23 g |
| Fiber | 4 g |
| Protein | 10 g |
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