Winters Family Meals
Creamy Chickpea Stew
6 servings
份量10 minutes
准备时间30 minutes
总时间配料
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
步骤
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!
营养
每份大小
1 cup
卡路里
250 kcal
总脂肪
9 g
饱和脂肪
1 g
不饱和脂肪
8 g
反式脂肪
-
胆固醇
-
钠
390 mg
总碳水化合物
34 g
膳食纤维
10 g
总糖
8 g
蛋白质
11 g
6 servings
份量10 minutes
准备时间30 minutes
总时间