Creamy Chickpea Stew

• 份量: 6 servings
• 活動時間: 10 minutes
• 總時間: 30 minutes

食材

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

步驟

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!

營養

• 每份大小: 1 cup
• 卡路里: 250 kcal
• 總脂肪: 9 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 8 g
• 鈉: 390 mg
• 總碳水化合物: 34 g
• 膳食纖維: 10 g
• 總糖: 8 g
• 蛋白質: 11 g