Mediterranean Chickpeas

Mediterranean Chickpeas is a dairy free, lacto ovo vegetarian, and vegan side dish. One portion of this dish contains approximately 15g of protein, 18g of fat, and a total of 468 calories. This recipe serves 4. For $2.13 per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. If you have artichoke hearts, canned chickpeas, cayenne pepper, and a few other ingredients on hand, you can make it. 250 people found this recipe to be tasty and satisfying. It is brought to you by Taste of Home. From preparation to the plate, this recipe takes about 25 minutes. All things considered, we decided this recipe deserves a spoonacular score of 90%. This score is amazing. If you like this recipe, take a look at these similar recipes: Mediterranean Smashed Chickpeas, Mediterranean Barley with Chickpeas and Arugula, and Mediterranean Grated Cauliflower Salad with Chickpeas.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 15 minutes

 

Ingredients:

1 can (14 ounces) water-packed artichoke hearts, rinsed, drained and chopped

1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained

1 can (14-1/2 ounces) no-salt-added stewed tomatoes, cut up

Dash cayenne pepper

2 garlic cloves, minced

1/2 cup Greek olives, coarsely chopped

1 tablespoon lemon juice

1 tablespoon olive oil

1 medium onion, chopped

1/2 teaspoon dried oregano

Dash pepper

1 cup water

3/4 cup uncooked whole wheat couscous

Equipment:

sauce pan

frying pan

Cooking instruction summary:

Directions In a small saucepan, bring water to a boil. Stir in couscous. Remove from the heat; cover and let stand for 5-10 minutes or until water is absorbed. Fluff with a fork. Meanwhile, in a large nonstick skillet, saute onion in oil until tender. Add garlic; cook 1 minute longer. Sir in the garbanzo beans, tomatoes, artichokes, olives, lemon juice, oregano and peppers. Cook and stir until heated through. Serve with couscous. Yield: 4 servings. Originally published as Mediterranean Chickpeas in Healthy CookingApril/May 2010, p55 Nutritional Facts 1 cup garbanzo bean mixture with 2/3 cup couscous equals 340 calories, 10 g fat (1 g saturated fat), 0 cholesterol, 677 mg sodium, 51 g carbohydrate, 9 g fiber, 11 g protein. Print Add to Recipe Box Email a Friend

 

Step by step:


1. In a small saucepan, bring water to a boil. Stir in couscous.

2. Remove from the heat; cover and let stand for 5-10 minutes or until water is absorbed. Fluff with a fork.

3. Meanwhile, in a large nonstick skillet, saute onion in oil until tender.

4. Add garlic; cook 1 minute longer. Sir in the garbanzo beans, tomatoes, artichokes, olives, lemon juice, oregano and peppers. Cook and stir until heated through.

5. Serve with couscous.


Nutrition Information:

Quickview
468k Calories
14g Protein
18g Total Fat
67g Carbs
25% Health Score
Limit These
Calories
468k
23%

Fat
18g
28%

  Saturated Fat
2g
13%

Carbohydrates
67g
22%

  Sugar
7g
8%

Cholesterol
0.0mg
0%

Sodium
1070mg
47%

Get Enough Of These
Protein
14g
29%

Manganese
1mg
56%

Fiber
13g
55%

Vitamin C
34mg
41%

Vitamin B6
0.71mg
36%

Iron
5mg
28%

Vitamin A
1303IU
26%

Copper
0.39mg
20%

Vitamin E
2mg
16%

Potassium
504mg
14%

Magnesium
55mg
14%

Calcium
130mg
13%

Phosphorus
128mg
13%

Folate
46µg
12%

Vitamin K
9µg
9%

Vitamin B1
0.13mg
9%

Vitamin B3
1mg
7%

Zinc
1mg
7%

Vitamin B5
0.65mg
6%

Vitamin B2
0.08mg
5%

Selenium
3µg
5%

covered percent of daily need
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Related Videos:

One Pot Mediterranean Quinoa and Chickpeas ($2/serving)

 

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