Slow-Cooker Mediterranean Diet Stew (Dinner)

• 份量: 6 servings
• 总时间: 6 hours 45 minutes

配料

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

步骤

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.

营养

• 卡路里: 154 kcal
• 总脂肪: 2 g
• 饱和脂肪: 0 g
• 不饱和脂肪: 1 g
• 反式脂肪: 0 g
• 胆固醇: 0 mg
• 钠: 427 mg
• 总碳水化合物: 30 g
• 膳食纤维: 10 g
• 总糖: 13 g
• 蛋白质: 8 g