1 tablespoon canola oil
1 cup sliced halved carrots
1 cup chopped yellow bell pepper
1/2 cup chopped onion
2 cloves garlic, minced
1 32-ounce carton unsalted vegetable stock or reduced-sodium vegetable broth
1 14.5-ounce can no-salt-addedpetite diced or diced tomatoes, undrained
1 8-ounce can of no-salt-added tomato sauce
1 15-ounce can no-salt-added chickpeas (garbanzo beans), rinsed and drained
1/3 cup uncooked quinoa, rinsed and drained
1 tablespoon Worcestershire sauce
2 teaspoon chili powder
1 teaspoon dried oregano, crushed
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon black pepper
1 medium zucchini, quartered lengthwise and sliced (1 1/3 cups)
Light sour cream, shredded reduced-fat cheddar cheese, and/or chopped fresh cilantro (optional)
1. Oil should be heated over medium-high in a Dutch oven. Stir-fry the garlic, onions, bell peppers, and carrots for 4 minutes.
2. Prepare the following 11 components with care. Raise temperature until water boils, then lower it. Simmer, covered, for 20 minutes, or until carrots reach desired tenderness.
3. If you like crisp-tender zucchini, add it now and simmer for another 5 to 7 minutes. Add sour cream, cheese, and/or cilantro to taste.
NUTRITION PER SERVING: 227 calories, 4 g fat (0 g saturated fat), 412 mg sodium, 9 g sugar, 9 g fiber, 8 g protein