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

μερίδες

10 minutes

χρόνος ενεργούς προετοιμασίας

30 minutes

συνολικός χρόνος

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Υλικά

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

Οδηγίες

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!

Διατροφή

Μέγεθος Μερίδας

1 cup

Θερμίδες

250 kcal

Συνολικά Λιπαρά

9 g

Κορεσμένα Λιπαρά

1 g

Ακόρεστα Λιπαρά

8 g

Τρανς Λιπαρά

Χοληστερόλη

Νάτριο

390 mg

Συνολικοί Υδατάνθρακες

34 g

Διαιτητικές Ίνες

10 g

Συνολικά Σάκχαρα

8 g

Πρωτεΐνη

11 g