garbanzo bean stew
Richard Fletcher
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Ethnic:
Chilean
Main Ingredient:
garbanzo bean
Categories:
Main
Meal Type:
Dinner
Food Type:
Vegetarian
Level:Easy
Servings:
4
Prep Time:10 minutes
Cook Time:10 minutes
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This is a nutritious soup from Chile. Spinach and chickpeas go together well in the recipe. |
Ingredients
Ingredients
- 1 oz Cheese, goat, soft type
- 1 can drained Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids
- 1 tablespoon olive oil
- pinch of salt
- 1 teaspoon pepper
- 1 medium onion
- 2 cloves garlic
- 1 tbsp, crumbled bay leaf
- 1 tsp, ground oregano
- 1 tbsp, ground thyme
- 1 tbsp saffron
- 2 cup fresh Spinach
- 2 cup Organic Vegetable Broth
Recipe
Heat up pan. Add olive oil. Sauté the onions and garlic until translucent. Add the spinach. Sauté for a few minutes. Add the chickpeas and the broth. Add the rest of the ingredients except the cheese. Bring to a simmer and cook for 15 minutes. Ladle soup into bowls and garnish with the goat cheese.
| Nutrition Facts | |
|---|---|
| Serving Size 1 garbanzo bean stew Servings Per Batch 4 | |
| Amount Per Serving | |
| Calories171 | Calories from Fat 3 |
| % Daily Value * | |
| Total Fat 7g | 11% |
| Saturated Fat 2g | 8% |
| Monounsaturated Fat 3g | |
| Polyunsaturated Fat 1g | |
| Trans Fat 0g | |
| Cholesterol 3g | 1% |
| Sodium 513mg | 21% |
| Potassium 266mg | 8% |
| Total Carbohydrate 22g | 7% |
| Dietary Fiber 2g | 6% |
| Sugars 2g | |
| Protein 7g | 14% |
| Vitamin A | 41% |
| Vitamin C | 16% |
| Calcium | 10% |
| Iron | 3% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |