Chickpea Stew

Number of Servings: 4 (290g)
Active Time: 5 Minutes
Total Time: 20 Minutes

Spicy and fragrant, this stew will delight your nose as much as your tongue. Sweet potato gives soft, sweet substance to the stew to fill you up.

Ingredients

  • 1 tablespoon olive oil
  • 3 green onions, diced
  • 3 cloves garlic, finely chopped
  • 1 teaspoon ground cumin
  • 1/4 teaspoon red chili flakes
  • 1 1/2 cups yam or sweet potato, diced
  • 1 can no salt added chickpeas, drained
  • 1 1/2 cups low-sodium vegetable broth
  • 2 tablespoons tahini
  • 2 bunches of assorted greens, tough stems removed & leaves sliced
  • 1/2 lemon, juiced
  • 1/4 teaspoon salt 1/2 teaspoon pepper

Directions

  1. In a large, deep skillet or heavy pot, heat olive oil over medium-high heat. Add in onion, garlic, cumin and chili and heat until fragrant and soft.
  2. Add in the yams and the vegetable stock–let simmer until yams are soft, adding more stock if necessary.
  3. Add the chickpeas and let simmer for a moment.
  4. Whisk in the tahini until blended. Dump in the greens and put on the lid for 10 minutes, stirring occasionally. When the greens are tender, squeeze over the lemon juice.

Nutrition Facts

4 servings per container

Serving Size 290g

Amount per serving
Calories 250
% Daily Value*
Total Fat 9.5g 12%
Saturated Fat 1.5g 5%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 4.5g
Cholesterol 0mg 0%
Sodium 260mg 11%
Total Carbohydrate 34g 12%
Dietary Fiber 8g 29%
Total Sugars 7g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 18g
Protein 9g
Vitamin D 0mcg 0%
Calcium 130.1mg 10%
Iron 3.9mg 20%
Potassium 615mg 15%
Vitamin A 534.1mcg 60%
Vitamin C 21.7mg 25%
Vitamin E 1.6mg 15%
Vitamin K 202.6mcg 170%
Thiamin 0.3mg 25%
Riboflavin 0.2mg 8%
Niacin 2.7mg 20%
Vitamin B6 0.3mg 20%
Folate 177.5mcg 44%
Vitamin B12 0mcg 0%
Biotin 1.2mcg 4%
Chloride 22.3mg 0%
Pantothenate 0.7mg 20%
Phosphorus 220.4mg 20%
Iodine 1.1mcg 0%
Magnesium 74.1mg 20%
Zinc 1.7mg 20%
Selenium 6mcg 10%
Copper 0.6mg 70%
Manganese 1.1mg 50%
Chromium 0.4mcg 0%
Molybdenum 51.1mcg 110%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Low Sodium Vegetable Broth (filtered Water, Organic Carrots, Organic Tomatoes, Organic Celery, Organic Onions, Organic Garlic, Organic Leeks, Sea Salt, Organic Bay Leaves, Organic Parsley, Organic Thyme), Garbanzo Beans (chick Peas, Water, Disodium Edta), Yams, Lettuce, Onion, Tahini (ground Sesame), Lemon Juice, Swiss Chard, Collard Greens, Kale, Spinach, Arugula, Olive Oil, Garlic, Cumin, Salt, Black Pepper, Red Pepper Flakes.

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