Lemon Chickpea & Tomato Stew

If you have about 45 minutes to spend in the kitchen, Lemon Chickpea & Tomato Stew might be an excellent gluten free, dairy free, and lacto ovo vegetarian recipe to try. For $4.54 per serving, this recipe covers 34% of your daily requirements of vitamins and minerals. This recipe serves 4. This main course has 363 calories, 19g of protein, and 10g of fat per serving. If you have jalapeno chili, shallot, chicken broth, and a few other ingredients on hand, you can make it. 3 people have tried and liked this recipe. It can be enjoyed any time, but it is especially good for Winter. It is brought to you by Foodista. Overall, this recipe earns a spectacular spoonacular score of 91%. Try Lemony Chickpean and Oven-Dried Tomato Stew, Lemony Chickpean And Oven-dried Tomato Stew, and Crockpot Gingered Chickpean and Spicy Tomato Stew for similar recipes.

Servings: 4

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

4 bay leaves- broken

2 15 ounces cans chickpeas, drained and rinsed

5 cups chicken broth

1 teaspoon crushed red pepper

1 Clove garlic, chopped

3 Minced garlic cloves

1 Fresno or Jalapeno chili seeded, stemmed& minced

4 tablespoons fresh lemon juice& 1 tsp lemon zest

1 tablespoon Olive oil

1 1/2 teaspoons dried oregano, crumbled

Salt& Pepper

1 Shallot, chopped

2 cups fresh chard or spinach loosely chopped

1 1/2 cups Oven Dried tomatoes coarsely chopped,

Equipment:

sauce pan

frying pan

oven

Cooking instruction summary:

  1. In a large saucepan, heat the olive oil.
  2. Add the shallot & garlic and cook over medium heat, stirring, until soft, about 5 minutes.
  3. Add the chickpeas, chile, oregano, bay leaf and crushed red pepper and season with salt & pepper.
  4. Cook, stirring frequently, until the herbs are fragrant and the chickpeas are hot and starting to brown- (careful they sometimes jump out of the pan), about 5-7 minutes.
  5. Add the broth, lemon zest, lemon juice and bring to a boil.
  6. Simmer the stew over moderately low heat until the broth is reduced by half, about 20 minutes.
  7. Stir in the Oven-Dried Tomatoes, garlic and chard and simmer for 5 minutes.
  8. Discard the bay leaf.
  9. Season the stew with salt & pepper and serve with warm crusty bread to soak up the juices.

 

Step by step:


1. In a large saucepan, heat the olive oil.

2. Add the shallot & garlic and cook over medium heat, stirring, until soft, about 5 minutes.

3. Add the chickpeas, chile, oregano, bay leaf and crushed red pepper and season with salt & pepper.Cook, stirring frequently, until the herbs are fragrant and the chickpeas are hot and starting to brown- (careful they sometimes jump out of the pan), about 5-7 minutes.

4. Add the broth, lemon zest, lemon juice and bring to a boil.Simmer the stew over moderately low heat until the broth is reduced by half, about 20 minutes.Stir in the Oven-Dried Tomatoes, garlic and chard and simmer for 5 minutes.Discard the bay leaf.Season the stew with salt & pepper and serve with warm crusty bread to soak up the juices.


Nutrition Information:

Quickview
362 Calories
19g Protein
9g Total Fat
57g Carbs
67% Health Score
Limit These
Calories
362k
18%

Fat
9g
15%

  Saturated Fat
1g
7%

Carbohydrates
57g
19%

  Sugar
17g
20%

Cholesterol
5mg
2%

Sodium
1940mg
84%

Get Enough Of These
Protein
19g
38%

Manganese
2mg
145%

Vitamin K
98µg
94%

Vitamin B6
1mg
64%

Fiber
15g
63%

Potassium
1934mg
55%

Copper
1mg
50%

Iron
7mg
42%

Vitamin A
2011IU
40%

Magnesium
158mg
40%

Vitamin C
32mg
39%

Phosphorus
349mg
35%

Folate
118µg
30%

Vitamin B2
0.45mg
27%

Vitamin B1
0.38mg
25%

Vitamin B3
4mg
25%

Zinc
2mg
18%

Calcium
170mg
17%

Vitamin B5
1mg
16%

Selenium
8µg
12%

Vitamin E
1mg
9%

covered percent of daily need
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