Creamy Chickpea Stew

• จำนวนที่เสิร์ฟ: 6 servings
• เวลาทำ: 10 minutes
• เวลารวม: 30 minutes

ส่วนผสม

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

วิธีทำ

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!

ข้อมูลโภชนาการ

• ขนาดที่เสิร์ฟ: 1 cup
• แคลอรี่: 250 kcal
• ไขมันทั้งหมด: 9 g
• ไขมันอิ่มตัว: 1 g
• ไขมันไม่อิ่มตัว: 8 g
• โซเดียม: 390 mg
• คาร์โบไฮเดรตทั้งหมด: 34 g
• ใยอาหาร: 10 g
• น้ำตาลทั้งหมด: 8 g
• โปรตีน: 11 g