Creamy Chickpea Stew

• परोसना: 6 servings
• सक्रिय समय: 10 minutes
• कुल समय: 30 minutes

सामग्री

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

निर्देश

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!

पोषण

• सेवा का आकार: 1 cup
• कैलोरीज़: 250 kcal
• कुल वसा: 9 g
• संतृप्त वसा: 1 g
• असंतृप्त वसा: 8 g
• सोडियम: 390 mg
• कुल कार्बोहाइड्रेट: 34 g
• आहार फाइबर: 10 g
• कुल शर्करा: 8 g
• प्रोटीन: 11 g