Chickpea and Sausage Stew

Gluten Free
Dairy Free
Very Healthy
Health score
65%
Chickpea and Sausage Stew
15 min.
4
557kcal

Suggestions


Welcome to a delicious journey with our Chickpea and Sausage Stew! This hearty dish is perfect for anyone seeking a nutritious, flavor-packed option that warms the soul. Ready in just 15 minutes, it makes an ideal choice for busy weeknights or a satisfying weekend lunch.

The delightful combination of smoky Italian sausage, protein-rich chickpeas, and vibrant greens creates a mouthwatering medley that is not only gluten-free and dairy-free but also very healthy. With a health score of 65, you can enjoy a dish that fuels your body without compromising on taste.

This stew is a great source of essential nutrients, offering a well-rounded caloric breakdown that supports a balanced diet. At 557 kcal per serving, it boasts a hearty serving of protein, healthy fats, and wholesome carbohydrates, making it both energizing and satisfying.

What’s great about this recipe is its versatility. You can serve it as a main course for dinner, a fulfilling lunch, or even as a side dish for gatherings. Plus, the vibrant herbs like cilantro and parsley add a fresh flavor that elevates the entire dish.

Get ready to embrace the comforting flavors and textures of this Chickpea and Sausage Stew, and bring a taste of home to your table!

Ingredients

  • 30 ounce chickpeas drained and rinsed canned
  • 0.3 cup cilantro leaves roughly chopped
  • 0.5 cup flat-leaf parsley roughly chopped
  • 12 ounces sausage italian thawed
  • servings kosher salt and pepper 
  • tablespoon olive oil 
  • large onion chopped
  • 10 ounce leaf spinach frozen
  • tablespoon tomato paste 
  • cups vegetable broth low-sodium

Equipment

  • bowl
  • sauce pan
  • wooden spoon
  • dutch oven

Directions

  1. Heat the oil in a large saucepan or Dutch oven over medium heat.
  2. Add the onion and cook, stirring occasionally, until soft, 5 to 7 minutes.
  3. Add the sausage and cook, crumbling it with a wooden spoon, until browned, about 8 minutes.
  4. Add the tomato paste and cook, stirring, for 2 minutes. Stir in the parsley and cilantro and cook for 1 minute more.
  5. Add the broth and chickpeas and bring to a boil.
  6. Add the frozen spinach and simmer, partially covered, for 10 minutes, stirring occasionally with a fork to separate the leaves. Stir in 1/2 teaspoon salt and 1/4 teaspoon pepper.Divide the toasted bread, if using, among individual bowls and spoon the stew on top.

Nutrition Facts

Calories557kcal
Protein18.26%
Fat54.94%
Carbs26.8%

Properties

Glycemic Index
59.08
Glycemic Load
9.39
Inflammation Score
-10
Nutrition Score
38.270869462386%

Flavonoids

Apigenin
16.17mg
Luteolin
0.62mg
Isorhamnetin
1.88mg
Kaempferol
4.88mg
Myricetin
1.37mg
Quercetin
10.98mg

Nutrients percent of daily need

Calories:557.33kcal
27.87%
Fat:34.69g
53.37%
Saturated Fat:10.58g
66.1%
Carbohydrates:38.08g
12.69%
Net Carbohydrates:25.58g
9.3%
Sugar:2.95g
3.28%
Cholesterol:64.64mg
21.55%
Sodium:1500.4mg
65.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.94g
51.88%
Vitamin K:471.13µg
448.7%
Vitamin A:7438.76IU
148.78%
Manganese:2.5mg
125.08%
Vitamin B6:1.46mg
73.05%
Folate:217.08µg
54.27%
Fiber:12.5g
49.98%
Vitamin C:35.73mg
43.3%
Vitamin B1:0.63mg
42.21%
Selenium:26.47µg
37.81%
Iron:6.24mg
34.67%
Phosphorus:344.62mg
34.46%
Magnesium:134.75mg
33.69%
Potassium:1058.97mg
30.26%
Copper:0.53mg
26.41%
Zinc:3.54mg
23.6%
Vitamin B2:0.33mg
19.64%
Vitamin B3:3.83mg
19.15%
Calcium:181.13mg
18.11%
Vitamin E:2.2mg
14.69%
Vitamin B12:0.77µg
12.9%
Vitamin B5:1.2mg
12.03%
Source:My Recipes