Satisfying Vegan Food

Chickpea and Spinach Stew

5
Average: 5 (3 votes)
(3 votes)
Chickpea and Spinach Stew

Chickpea and Spinach Stew - Your patience will be rewarded with plenty of flavor and healthy ingredients.

share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 15 h.
Ready in
Calories:
380
calories
Calories

Healthy, because

Even smarter

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.

1 serving contains
(Percentage of daily recommendation)
Calorie380 kcal(18 %)
Protein20 g(20 %)
Fat11 g(9 %)
Carbohydrates48 g(32 %)
Sugar added3 g(12 %)
Roughage17.3 g(58 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E7.7 mg(64 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin6 mg(50 %)
Vitamin B₆0.9 mg(64 %)
Folate449 μg(150 %)
Pantothenic acid1.8 mg(30 %)
Biotin17.3 μg(38 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C70 mg(74 %)
Potassium1,495 mg(37 %)
Calcium221 mg(22 %)
Magnesium176 mg(59 %)
Iron8.5 mg(57 %)
Iodine19 μg(10 %)
Zinc2.9 mg(36 %)
Saturated fatty acids1.8 g
Uric acid159 mg
Cholesterol0 mg

Ingredients

for
4
Ingredients
12 ounces dried chickpeas
10 ounces frozen Spinach
2 large onions
2 garlic
6 ripe tomatoes
2 sprigs rosemary
2 tablespoons olive oil
1 tablespoon Agave syrup
2 bay leaves
1 generous pinch Chili powder
How healthy are the main ingredients?
chickpeasSpinachoniongarlictomatorosemary

Preparation steps

1.

 Soak​ chickpeas overnight in plenty of water.

2.

Bring chickpeas in soaking water to a boil in a pot and simmer over low heat for about 2 hours.

3.

Meanwhile, thaw spinach.

4.

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.

5.

Drain chickpeas, collecting the cooking liquid.

6.

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.

7.

Add tomatoes and spinach and simmer for another 15 minutes. Remove bay leaves and serve.