Chickpea Stew with Spinach and Potatoes

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Chickpea Stew with Spinach and Potatoes
45 min.
8
320kcal

Suggestions

Ingredients

  • ounces bacon diced lean finely
  •  bay leaf 
  • servings pepper black freshly ground
  • cups chicken stock see 
  • 2.3 cups chickpeas --rinsed dried drained
  • pinch pepper red crushed
  •  garlic cloves minced
  • servings kosher salt 
  • tablespoons olive oil extra-virgin
  • medium onion coarsely chopped
  • pinch saffron threads crumbled
  • pound pkt spinach stemmed coarsely chopped
  • large thyme sprigs 
  • 0.8 pound yukon gold potatoes peeled cut into 1/2-inch dice

Equipment

  • bowl
  • sauce pan
  • ladle

Directions

  1. In a large saucepan, combine the chickpeas with the 3 whole garlic cloves, the thyme and bay leaf. Cover with 4 inches of water and bring to a boil. Simmer over moderate heat until just tender, 1 3/4 to 2 hours; add more water as needed to keep the chickpeas submerged. Season with salt and simmer 10 minutes longer.
  2. Drain the chickpeas, reserving 1 cup of the cooking liquid. Discard the garlic, thyme and bay leaf.
  3. Heat the oil in a large heavy casserole.
  4. Add the onion, bacon and minced garlic; cook over moderate heat, stirring occasionally, until the onion is softened, 5 minutes.
  5. Add the potatoes and cook, stirring occasionally, until crisp-tender, about 8 minutes.
  6. Add the reserved chickpeas, stock, reserved cooking liquid, crushed red pepper, saffron and black pepper and bring to a boil. Simmer over moderate heat until the potatoes are tender, 10 to 15 minutes.
  7. Add the spinach and cook for 5 minutes. Season with salt and pepper. Ladle the soup into bowls and serve.
  8. Notes: One Serving: 570 calories, 6 gm total fat, 2 gm saturated fat, 80 gm carb.

Nutrition Facts

Calories320kcal
Protein20.06%
Fat22.3%
Carbs57.64%

Properties

Glycemic Index
42.53
Glycemic Load
11.13
Inflammation Score
-10
Nutrition Score
34.016521661178%

Flavonoids

Apigenin
0.01mg
Luteolin
0.54mg
Isorhamnetin
0.69mg
Kaempferol
4.06mg
Myricetin
0.23mg
Quercetin
5.37mg

Nutrients percent of daily need

Calories:319.77kcal
15.99%
Fat:8.19g
12.6%
Saturated Fat:1.21g
7.58%
Carbohydrates:47.65g
15.88%
Net Carbohydrates:35.34g
12.85%
Sugar:8.14g
9.04%
Cholesterol:1.8mg
0.6%
Sodium:483.32mg
21.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.58g
33.17%
Vitamin K:282.21µg
268.77%
Folate:435.93µg
108.98%
Vitamin A:5374.35IU
107.49%
Manganese:1.88mg
93.84%
Fiber:12.3g
49.22%
Vitamin C:28.58mg
34.64%
Copper:0.64mg
32.07%
Iron:5.64mg
31.34%
Magnesium:124.04mg
31.01%
Potassium:1080.03mg
30.86%
Vitamin B6:0.61mg
30.52%
Phosphorus:280.87mg
28.09%
Vitamin B1:0.38mg
25.14%
Vitamin B2:0.3mg
17.53%
Zinc:2.49mg
16.57%
Vitamin E:2.15mg
14.32%
Vitamin B3:2.71mg
13.54%
Calcium:129.74mg
12.97%
Vitamin B5:1.08mg
10.84%
Selenium:6.92µg
9.88%
Source:My Recipes