Chickpeas in Tomato Sauce With Feta and Wine

Chickpeas are a helpful source of zinc, folate and protein. They are also very high in dietary fiber and hence a healthy source of carbohydrates for persons with insulin sensitivity or diabetes. Chickpeas are low in fat and most of this is polyunsaturated.

Chickpeas in Tomato Sauce With Feta and Wine
An easy one skillet meal. Great alone, as a side, or added to salad greens

Shopping List:

• 20 ml / 1 1/3 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, peeled and minced
• 1 tablespoon dried oregano
• 1 (14.5 ounce) can diced tomatoes, drained
• 120 ml / 1/2 cup dry white wine
• 1 (15 ounce) can chickpeas (garbanzo beans), drained
• 110 gram / 3/4 cup crumbled feta cheese
• salt and ground black pepper to taste

TO MAKE:

1. Heat oil in a medium skillet over medium heat, and stir in the onion, garlic, and oregano.
2. Cook and stir about 10 minutes, until onions are tender.
3. Mix tomatoes into the skillet, and cook until heated through.
4. Mix in wine, and continue cooking for about 15 minutes, until thickened.
5. Stir in chickpeas and feta cheese into the skillet, and cook 5 minutes, until the cheese has melted.
6. Season with salt and pepper.
7. Remove from heat, and allow to cool about 5 minutes before serving.

Enjoy!

Serves 4

Amount Per Serving
Calories: 299

Total Fat: 11.9g
Cholesterol: 25mg
Sodium: 891mg
Total Carbs: 32.4g
Dietary Fiber: 6.5g
Protein: 10.7g