Prep time: 10 minutes

Cook time: 20 minutes, total

Recipe makes: 8 servings

What you need:

• 2 teaspoons olive oil
• 1/2 cup diced onion
• 1-1/2 cups water
• 2 cups low-sodium vegetable broth (non-vegetarians can use low-sodium chicken broth)
• 1/2 teaspoon ground cumin
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground black pepper
• 1 can (about 14 ounces) garbanzo beans (chickpeas), drained and rinsed
• 1 can (about 14 ounces) diced tomatoes
• ½ cup dilatini pasta (short tube-shaped macaroni)
• 2 teaspoons chopped parsley

Equipment and supplies:

• Measuring cups and spoons
• Large pot for cooking

What to do:

1. Heat the olive oil in a large pot over medium heat. Add the onion and sauté until lightly browned.
2. Add the water, low-sodium broth, cumin, cinnamon, pepper, garbanzo beans, and canned tomatoes with their juice. Bring to a boil, then cover and reduce the heat. Simmer for 5 minutes.
3. Add the pasta and stir, then cook for 10 minutes longer or until pasta is al dente (tender but still firm).
4. Stir in the chopped parsley. Serve hot.

Nutritional analysis (per serving):

• 140 calories
• 6g protein
• 3g fat
• 0g sat. fat
• 22g carbohydrate
• 1g fiber
• 0mg cholesterol
• 250mg sodium
• 2g sugars

Serves: 8

Serving size: 1 cup