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Рецепт One Pot Powerhouse Chickpea Stew

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2 голоса | 1054 визита

( Borrowed/Adapted from Meg Wolff)

High in fiber, low in fat, delicious served over sliced ready-made polenta.

Порций: 8 servings
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Ингредиенты

Cost per serving $0.51 view details
  • One-Pot Powerhouse Chickpeas!
  • 1 onion, cup in large pieces
  • 6-8 large button mushrooms, quartered
  • 1 tablespoon olive oil (oil can be omitted, if necessary, and water can be used)
  • 1 tablespoon hot curry powder
  • 1 teaspoon cumin
  • ½ teaspoon sea salt
  • 2 cups filtered water
  • 2 14 oz. cans chickpeas, rinsed and drained, or 1½ cups of dried chickpeas soaked overnight and cooked for 1 hour
  • 1 sweet potato, cut into small ½-inch squares (keep skin on)
  • 2 14 oz. cans diced tomatoes,
  • 2-3 cups washed spinach)

Инструкции

  1. In a large soup pot, add olive oil, onion, mushrooms, spices and sea salt, and saute for 2-3 minutes. Add the water, bring to a boil and reduce heat to simmer. Add chickpeas, sweet potatoes, tomatoes and simmer, covered, for about ten minutes, until sweet potatoes are just tender.
  2. Stir in spinach and cook for a few more minutes.
  3. Serve.

Nutrition Facts

Amount Per Serving %DV
Serving Size 167g
Recipe makes 8 servings
Calories 166  
Calories from Fat 27 16%
Total Fat 3.13g 4%
Saturated Fat 0.4g 2%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 507mg 21%
Potassium 344mg 10%
Total Carbs 29.44g 8%
Dietary Fiber 5.9g 20%
Sugars 1.83g 1%
Protein 6.09g 10%
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