Slow-Cooker Mediterranean Diet Stew

• 份量: 6 servings
• 總時間: 6 hours 45 minutes

食材

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

步驟

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.

營養

• 卡路里: 154 kcal
• 總脂肪: 2 g
• 飽和脂肪: 0 g
• 不飽和脂肪: 1 g
• 反式脂肪: 0 g
• 膽固醇: 0 mg
• 鈉: 427 mg
• 總碳水化合物: 30 g
• 膳食纖維: 10 g
• 總糖: 13 g
• 蛋白質: 8 g