Garbanzo and Greens Stew

Gluten Free
Health score
24%
Garbanzo and Greens Stew
45 min.
8
298kcal

Suggestions

Ingredients

  • 31 ounce chickpeas rinsed drained canned (garbanzo beans)
  • 14.5 ounce canned tomatoes crushed undrained canned (such as Muir Glen)
  • ounces chorizo sausage spanish chopped
  • 6-inch corn tortillas ()
  • 28 ounce less-sodium chicken broth fat-free canned
  •  garlic cloves minced
  • 0.3 teaspoon ground cinnamon 
  • 0.8 teaspoon ground cumin 
  •  guajillo chiles dried stemmed seeded
  • 2.5 cups onion chopped
  • ounces queso fresco crumbled
  • 0.8 pound swiss chard coarsely chopped
  • cups water boiling

Equipment

  • food processor
  • bowl
  • frying pan
  • blender
  • spatula
  • dutch oven

Directions

  1. Heat a cast-iron skillet over high heat.
  2. Place chiles in pan; flatten with a spatula. Cook 5 seconds on each side or until blackened.
  3. Combine toasted chiles and 2 cups boiling water in a bowl; let stand 20 minutes or until soft.
  4. Place the chile mixture in a blender or food processor; process until smooth.
  5. Heat a Dutch oven over medium-high heat.
  6. Add chopped onion, chopped chorizo, and minced garlic; cook 5 minutes or until browned, stirring frequently.
  7. Add the pureed chile mixture, Swiss chard, and next 5 ingredients (through tomatoes); bring to a boil. Reduce heat, and simmer 30 minutes. Warm tortillas according to package directions.
  8. Serve soup with tortillas; sprinkle with queso fresco.

Nutrition Facts

Calories298kcal
Protein19.37%
Fat30.68%
Carbs49.95%

Properties

Glycemic Index
28.48
Glycemic Load
11.54
Inflammation Score
-10
Nutrition Score
25.627391493839%

Flavonoids

Catechin
0.64mg
Luteolin
0.01mg
Isorhamnetin
2.51mg
Kaempferol
2.79mg
Myricetin
1.35mg
Quercetin
11.11mg

Nutrients percent of daily need

Calories:298.14kcal
14.91%
Fat:10.57g
16.26%
Saturated Fat:4.53g
28.3%
Carbohydrates:38.71g
12.9%
Net Carbohydrates:29.15g
10.6%
Sugar:6.29g
6.99%
Cholesterol:29.78mg
9.93%
Sodium:995.12mg
43.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.01g
30.02%
Vitamin K:357.96µg
340.91%
Vitamin A:3452.57IU
69.05%
Manganese:1.36mg
68.04%
Vitamin B6:0.81mg
40.47%
Fiber:9.56g
38.23%
Vitamin C:27.35mg
33.16%
Phosphorus:290.99mg
29.1%
Magnesium:105.63mg
26.41%
Copper:0.44mg
22%
Iron:3.94mg
21.89%
Calcium:207.05mg
20.71%
Potassium:680.18mg
19.43%
Selenium:9.88µg
14.11%
Folate:53.83µg
13.46%
Zinc:1.91mg
12.72%
Vitamin E:1.64mg
10.97%
Vitamin B2:0.18mg
10.6%
Vitamin B3:2.12mg
10.58%
Vitamin B1:0.16mg
10.39%
Vitamin B5:0.83mg
8.28%
Vitamin B12:0.44µg
7.28%
Vitamin D:0.38µg
2.55%
Source:My Recipes