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Wednesday, February 03 2016

2    tablespoons   extra-virgin olive oil
2    large  onions, sliced (2 cups)
5    cloves  garlic, minced
2    teaspoons   dried basil, crushed
1/4   teaspoon   crushed red pepper
1    large  green sweet pepper, cut in bite-size strips (1-1/4 cups)
3    15 - 16 ounce can  garbanzo beans (chickpeas), rinsed and drained
1    14 1/2ounce can  reduced-sodium chicken broth
1/3   cup   pitted halved Kalamata olives
1    pint   grape tomatoes, halved
1/2   cup   crumbled feta cheese
2    teaspoons   finely shredded lemon peel
    Crumbled feta cheese (optional)
In a Dutch oven, heat the oil over medium-high heat. Cook the onions, garlic, basil, and crushed red pepper in hot oil for 4 to 5 minutes, stirring frequently until softened. Add the sweet pepper and cook and stir for 2 minutes. Add garbanzo beans and cook 2 minutes more, stirring occasionally. Add the broth and olives. Bring to boiling; reduce heat to medium. Simmer, uncovered, for 5 minutes, stirring occasionally.
Stir in the grape tomatoes. Cook and stir for 2 minutes, just until wilted and heated through. Remove chili from heat. Stir in 1/2 cup feta cheese and lemon peel until cheese is melted. Top each serving with additional cheese.

Per Serving: cal. (kcal) 385, Fat, total (g) 11, chol. (mg) 11, sat. fat (g) 3, carb. (g) 59, Monounsaturated fat (g) 4, Polyunsaturated fat (g) 2, fiber (g) 12, sugar (g) 15, pro. (g) 15, vit. A (IU) 729, vit. C (mg) 43, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 1, Pyridoxine (Vit. B6) (mg) 1, Folate (µg) 173, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 812, Potassium (mg) 725, calcium (mg) 172, iron (mg) 4, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:11 am   |  Permalink   |  0 Comments  |  Email

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