Slow-Cooker Mediterranean Diet Stew

• 分量: 6 servings
• 総時間: 6 hours 45 minutes

材料

2 (14 ounce) cans no-salt-added fire-roasted diced tomatoes

3 cups low-sodium vegetable broth

¾ cup chopped carrot

4 cloves garlic, minced

1 teaspoon dried oregano

¾ teaspoon salt

½ teaspoon crushed red pepper

¼ teaspoon ground pepper

1 (15 ounce) can no-salt-added chickpeas, rinsed, divided

1 bunch lacinato kale, stemmed and chopped (about 8 cups)

Fresh basil leaves, torn if large

手順

Combine 2 cans diced tomatoes, 3 cups broth, ¾ cup carrot, the minced garlic, 2 teaspoons oregano, ¾ teaspoon salt, ¼ teaspoon crushed red pepper and ¼ teaspoon ground black pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours.

Measure ¼ cup of the cooking liquid from the slow cooker into a small bowl. Add 2 tablespoons chickpeas; mash with a fork until smooth.

Add the mashed chickpeas, chopped kale and the remaining whole chickpeas to the mixture in the slow cooker. Stir to combine. Cover and cook on Low until the kale is tender, about 30 minutes.

Ladle the stew into 6 bowls. Garnish with basil, if desired.

栄養

• カロリー: 154 kcal
• 脂肪総量: 2 g
• 飽和脂肪: 0 g
• 不飽和脂肪: 1 g
• トランス脂肪: 0 g
• コレステロール: 0 mg
• ナトリウム: 427 mg
• 炭水化物総量: 30 g
• 食物繊維: 10 g
• 糖質総量: 13 g
• タンパク質: 8 g