Winters Family Meals

Creamy Chickpea Stew

Name: Creamy Chickpea Stew
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 6 servings
Cuisine: Soups And Stews
Ingredients: 2 tablespoons olive oil; 4 cloves garlic cloves (minced (or 1 tsp garlic powder); 1 medium yellow onion (diced); 3 (14 ounce) cans chickpeas (1 drained and 2 with liquid); 1 (14 ounce) can fire-roasted diced tomatoes; Fresh basil (minced); Optional grated parmesan or nutritional yeast

Comfort Food

Healthy

Soups And Stews

6 servings

portioner

10 minutes

aktiv tid

30 minutes

total tid

Begynd at lave mad

Ingredienser

2 tablespoons olive oil

4 cloves garlic cloves (minced (or 1 tsp garlic powder)

1 medium yellow onion (diced)

3 (14 ounce) cans chickpeas (1 drained and 2 with liquid)

1 (14 ounce) can fire-roasted diced tomatoes

Fresh basil (minced)

Optional grated parmesan or nutritional yeast

Vejledning

Warm olive oil on a wide deep skillet over a medium-high flame. Add the onions and sauté for about 6 minutes, until soft and caramelized, stirring occasionally. Add the garlic and sauté for 1 minute, being careful to not let it burn. Add 1 can of drained chickpeas and sauté for 5 minutes stirring occasionally. Add the diced tomatoes and mix everything together. Lower the heat to medium-low and allow to simmer for 5 minutes.

Puree the 2 remaining cans of chickpeas (with their liquid) in a blender. Pour into the warm stew. Turn heat to medium-high and cook until everything is piping hot. Season with salt, ground black pepper, fresh chopped basil and any other preferred seasonings. Fresh grated parm (or nutritional yeast) is a delicious finishing touch!

Ernæring

Portionsstørrelse

1 cup

Kalorier

250 kcal

Fedt i alt

9 g

Mættet fedt

1 g

Uumættet fedt

8 g

Transfedt

Kolesterol

Natrium

390 mg

Kulhydrater i alt

34 g

Kostfiber

10 g

Sukker i alt

8 g

Protein

11 g