Greek Garbanzo Stew

Gluten Free
Dairy Free
Health score
56%
Greek Garbanzo Stew
45 min.
8
115kcal

Suggestions

Ingredients

  • ounce baby spinach fresh
  • 15 ounce garbanzo beans rinsed drained canned
  • 28 ounce canned tomatoes diced canned
  • 0.5 teaspoon rosemary dried
  • tablespoons parsley fresh chopped
  •  garlic cloves minced
  • tablespoon olive oil 
  • medium onion diced
  • teaspoons oregano dried
  • 0.5 teaspoon pepper 
  • 0.3 teaspoon salt 
  • teaspoon greek seasoning 
  • tablespoons tomato paste 
  • 14.5 ounce vegetable broth canned

Equipment

  • dutch oven

Directions

  1. Saut onion in hot oil in a Dutch oven over medium-high heat 4 to 5 minutes or until tender.
  2. Add garlic, and cook 1 minute. Stir in tomatoes and next 8 ingredients. Bring to a boil; reduce heat to low, and simmer, stirring occasionally, 15 minutes. Stir in spinach and chopped parsley; cook 5 minutes. Top with crumbled feta cheese, if desired.

Nutrition Facts

Calories115kcal
Protein16.92%
Fat23.02%
Carbs60.06%

Properties

Glycemic Index
50.17
Glycemic Load
5.04
Inflammation Score
-9
Nutrition Score
18.299565190854%

Flavonoids

Apigenin
2.16mg
Luteolin
0.17mg
Isorhamnetin
0.69mg
Kaempferol
1.46mg
Myricetin
0.24mg
Quercetin
3.65mg

Nutrients percent of daily need

Calories:115.01kcal
5.75%
Fat:3.24g
4.99%
Saturated Fat:0.43g
2.71%
Carbohydrates:19.04g
6.35%
Net Carbohydrates:13.39g
4.87%
Sugar:6.02g
6.69%
Cholesterol:0mg
0%
Sodium:606.93mg
26.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.37g
10.73%
Vitamin K:133.08µg
126.74%
Vitamin A:2489.95IU
49.8%
Manganese:0.92mg
46.15%
Vitamin B6:0.49mg
24.46%
Vitamin C:18.64mg
22.6%
Fiber:5.65g
22.59%
Folate:74.76µg
18.69%
Iron:3.18mg
17.65%
Potassium:570.91mg
16.31%
Copper:0.32mg
16.15%
Vitamin E:2.31mg
15.41%
Magnesium:57.98mg
14.49%
Calcium:99.25mg
9.93%
Phosphorus:95.58mg
9.56%
Vitamin B3:1.65mg
8.23%
Vitamin B1:0.12mg
8.08%
Vitamin B2:0.12mg
6.91%
Zinc:0.85mg
5.65%
Vitamin B5:0.49mg
4.92%
Selenium:2.32µg
3.31%
Source:My Recipes