Chickpea and Spinach Stew
Chickpea and Spinach Stew - Your patience will be rewarded with plenty of flavor and healthy ingredients.
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Nutritional values
These chickpeas are rich in protein, iron, and magnesium. We need the protein to maintain and build muscles, iron for blood formation and oxygen transport, and magnesium for strong nerves.
If you would like to increase the proportion of vegetables, you can fry two diced carrots together with the onions. The vegan chickpea and spinach pot is a delicious lunch that can be prepared and taken to work. It is also delicious as a cold salad. If you like, you can season the stew with curry.
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 17.3 g | (58 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.7 mg | (64 %) | ||
| Vitamin K | 30.2 μg | (50 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 449 μg | (150 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 17.3 μg | (38 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 1,495 mg | (37 %) | ||
| Calcium | 221 mg | (22 %) | ||
| Magnesium | 176 mg | (59 %) | ||
| Iron | 8.5 mg | (57 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 159 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 12 ozs dried chickpeas
- 10 ozs frozen Spinach
- 2 large onions
- 2 garlic cloves
- 6 ripe Tomatoes
- 2 sprigs rosemary
- 2 Tbsps olive oil
- 1 Tbsp Agave syrup
- 2 bay leaves
- 1 generous pinch Chili powder
Preparation steps
Soak chickpeas overnight in plenty of water.
Bring chickpeas in soaking water to a boil in a pot and simmer over low heat for about 2 hours.
Meanwhile, thaw spinach.
Peel, halve and finely dice onions. Peel and chop garlic. Blanch tomatoes, peel, cut in half, remove seeds and dice. Rinse rosemary and pluck the needles.
Drain chickpeas, collecting the cooking liquid.
Heat the oil and agave nectar in a large pot. Add onions and garlic and cook until soft over medium heat. Add chickpeas (and cooking liquid as needed), rosemary, bay leaves and chili powder and simmer over low heat for 15 minutes.
Add tomatoes and spinach and simmer for another 15 minutes. Remove bay leaves and serve.
