Recipes

Sandy's Chickpea and Spinach Stew

Name: Sandy's Chickpea and Spinach Stew
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Ingredients: 4 tablespoons olive oil; 4 teaspoons dried minced onion; 0.5 teaspoon crumbled dried rosemary; 1 teaspoon garlic powder; 0.75 teaspoon paprika; 3 tablespoons no-salt-added tomato paste; 2 (15 ounce) cans no-salt-added chickpeas; 1 (14.5 ounce) can no-salt-added diced tomatoes with basil, garlic, and oregano; 1 (10 ounce) package frozen chopped spinach, thawed and drained; 0.75 teaspoon salt; 0.25 teaspoon black pepper; 1 cup water; 0.5 cup panko bread crumbs

4.6

(8)

5 Reviews

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Curry and chickpeas make for a healthy and satisfying dish. Serve this over quinoa for a heartier meal.

Recipe by SandyG

Published on September 12, 2016

6

Prep Time:

10 mins

Cook Time:

10 mins

Total Time:

20 mins

Servings:

4

Yield:

4 servings

Jump to Nutrition Facts

Ingredients

4 tablespoons olive oil
4 teaspoons dried minced onion
½ teaspoon crumbled dried rosemary
1 teaspoon garlic powder
¾ teaspoon paprika
3 tablespoons no-salt-added tomato paste
2 (15 ounce) cans no-salt-added chickpeas
1 (14.5 ounce) can no-salt-added diced tomatoes with basil, garlic, and oregano
1 (10 ounce) package frozen chopped spinach, thawed and drained
¾ teaspoon salt
¼ teaspoon black pepper
1 cup water
½ cup panko bread crumbs

Directions

Heat 2 tablespoons oil in a large skillet over medium-low heat. Cook onion and rosemary, stirring, until fragrant, about 1 minute. Stir in garlic powder, paprika, and tomato paste and cook, stirring, 15 seconds. Add chickpeas, tomatoes, spinach, salt, pepper, and water and bring to a boil. Reduce to a simmer and cook, covered, over low heat, stirring occasionally, until flavors have combined and mixture is piping hot, 5 to 7 minutes.
Meanwhile, heat remaining 2 tablespoons oil in a small skillet over medium heat. Cook panko, stirring, until toasted and lightly browned, about 3 minutes.
Divide stew among serving bowls and top each with 2 tablespoons panko.

Nutrition Facts (per serving)

363	Calories
16g	Fat
48g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 363
% Daily Value *
Total Fat 16g	20%
Saturated Fat 2g	11%
Sodium 640mg	28%
Total Carbohydrate 48g	17%
Dietary Fiber 9g	31%
Total Sugars 4g
Protein 14g
Vitamin C 8mg	40%
Calcium 156mg	12%
Iron 3mg	18%
Potassium 661mg	14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.