Chickpea and Spinach Stew

This hearty stew comes together quickly. In this healthy meal for weight reduction, tomato paste offers a savoury flavour without adding a lot of sodium, while mashed chickpeas give the soup substance.

Ingredients:

• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper
• 1 can (14.5 oz) diced tomatoes
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 2 cups vegetable broth
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 4 cups baby spinach leaves, washed and dried
• 1/4 cup chopped fresh cilantro, for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic and cook until softened, about 5 minutes.
2. Add the cumin, coriander, cinnamon, and cayenne pepper. Cook for 1-2 minutes until fragrant.
3. Add the diced tomatoes, chickpeas, vegetable broth, salt, and black pepper. Bring to a boil and then reduce heat to low. Simmer for 15-20 minutes, stirring occasionally.
4. Add the spinach leaves and cook for 2-3 minutes until wilted.
5. Serve hot, garnished with chopped cilantro if desired.

Nutrition Facts:

• Calories: 250
• Total Fat: 8g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 830mg
• Total Carbohydrates: 35g
• Dietary Fiber: 9g
• Sugars: 6g
• Protein: 11g