Chickpeas and Tomatoes

Makes 6 servings

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  • 1 teaspoon oil
  • 1¼ cups onion, cut into small pieces
  • 2 cloves garlic, crushed, peeled, and cut into tiny pieces
  • 1 can low-sodium chickpeas (also called garbanzo beans) (about 15 ounces)
  • 3 cups canned crushed or diced tomatoes with juice, low-sodium
  • ¼ cup water
  • ¼ teaspoon ground ginger
  • ½ teaspoon chili powder
  • 1½ teaspoons ground cumin


  1. Wash your hands well with soap and hot water.
  2. Turn the eye of the stove to medium-high. Pre-heat a medium pot.
  3. Add the oil to the pot. Add the onion. Stir as the onion cooks. Cook until the onion is soft, but not brown.
  4. Add the garlic to the pot. Stir and cook for about 1 minute.
  5. Open the can of chickpeas. Drain off the liquid. Rinse the chickpeas with cool water. Rinse them in the can or using a colander. Pour off the water.
  6. Add the chickpeas to the pot. Add the tomatoes and their juice. Then add the water, ginger, chili powder, and cumin.
  7. Stir gently to mix all the ingredients. Keep cooking until the chickpea mixture comes to a boil.
  8. When the mixture boils, reduce the heat to medium. Let the chickpeas simmer, gently bubbling, for about 10 minutes. Do not put a cover on the pot.
  9. Cook until there is only enough liquid in the pot to cover the bottom. Then the chickpeas are ready.
  10. Serve the chickpeas while they are hot.
  11. Refrigerate leftovers within 2 hours.

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. This institution is an equal opportunity provider.