Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Chickpea and Spinach Stew
- 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
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.
(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 %) |
Healthy, because
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.
Even smarter
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.