Italian chickpea stew

Gluten Free
Dairy Free
Health score
20%
Italian chickpea stew
50 min.
8
362kcal

Suggestions


Welcome to a culinary adventure that highlights the vibrant flavors of Italy with a wholesome twist! Our Italian chickpea stew is not only a delightful dish that captures the essence of Mediterranean cooking, but it is also a dish that caters to various dietary preferences—being both gluten-free and dairy-free.

This hearty stew features tender salad potatoes, packed with nutrients and flavor, combined with fresh, vibrant spinach that perfectly complements the creamy texture of chickpeas. Infused with aromatic red onion, garlic, and a hint of chili heat, this dish will fill your kitchen with irresistible scents that will have everyone gathering around the table.

The addition of dry white wine and juicy plum tomatoes brings a rich depth of flavor, making each spoonful a revelation. With fresh herbs like parsley and mint, this stew is not just a meal; it's an experience that captures the warmth of Italian home cooking. Perfect for a cozy family dinner or as an inspiring starter for your next gathering, it serves up to 8 portions of love and nourishment.

So, whether you’re looking for a comforting soup, an elegant antipasto, or a nutritious snack, our Italian chickpea stew is sure to satisfy your culinary cravings while keeping your health in check. Get ready to indulge in a dish that’s not only delicious but also bursting with wholesome goodness!

Ingredients

  • 550 potato salad (such as Charlotte)
  • 250 pkt spinach washed trimmed
  • tbsp olive oil light
  •  onion red finely chopped
  •  garlic clove finely chopped
  • 0.5 tsp chilies dried crushed
  • 200 ml wine dry white (2 small glasses)
  •  plum tomatoes diced peeled seeded
  • 410 chickpeas drained and rinsed organic canned (preferably )
  • tbsp juice of lemon 
  • tbsp parsley fresh chopped
  • tbsp mint leaves fresh chopped
  • tbsp olive oil extra virgin extra-virgin

Equipment

  • frying pan
  • sieve
  • colander

Directions

  1. Cook the potatoes in salted boiling water for 15-20 minutes until tender. Meanwhile, tip the spinach into a colander or sieve, pour boiling water over it from the kettle so the spinach wilts, then hold it under the cold tap until its cooled down. Shake it well and leave to drain.
  2. Drain the potatoes and cut into 1cm dice.
  3. Heat the light olive oil in a large pan and cook the onion and garlic over a low heat for 3-4 minutes until soft and translucent.
  4. Add the chillies and wine, tip in half the tomatoes and cook over a moderate heat until nearly all the wine has evaporated. Stir in the chickpeas, diced potatoes and spinach and cook for 5 minutes.
  5. Add the lemon juice, parsley, mint, extra virgin olive oil and remaining tomatoes. Season with salt and pepper to taste. If the stew seems a little dry, add a splash of water or vegetable stock.

Nutrition Facts

Calories362kcal
Protein8.56%
Fat56.28%
Carbs35.16%

Properties

Glycemic Index
30.59
Glycemic Load
8.32
Inflammation Score
-10
Nutrition Score
21.805217526529%

Flavonoids

Malvidin
0.02mg
Catechin
0.2mg
Epicatechin
0.14mg
Eriodictyol
0.31mg
Hesperetin
0.68mg
Naringenin
0.46mg
Apigenin
6.18mg
Luteolin
0.33mg
Isorhamnetin
0.69mg
Kaempferol
2.17mg
Myricetin
0.61mg
Quercetin
4.35mg

Nutrients percent of daily need

Calories:361.85kcal
18.09%
Fat:22.08g
33.96%
Saturated Fat:3.11g
19.42%
Carbohydrates:31.04g
10.35%
Net Carbohydrates:24.53g
8.92%
Sugar:8.3g
9.22%
Cholesterol:11.69mg
3.9%
Sodium:261.05mg
11.35%
Alcohol:2.61g
100%
Alcohol %:1.28%
100%
Protein:7.55g
15.11%
Vitamin K:222.16µg
211.58%
Vitamin A:3782.8IU
75.66%
Manganese:1.01mg
50.52%
Folate:173.27µg
43.32%
Vitamin C:23.09mg
27.98%
Fiber:6.51g
26.04%
Vitamin E:3.59mg
23.92%
Potassium:669.01mg
19.11%
Iron:3.2mg
17.8%
Magnesium:71.05mg
17.76%
Phosphorus:161.44mg
16.14%
Vitamin B6:0.29mg
14.71%
Copper:0.29mg
14.61%
Vitamin B1:0.14mg
9.07%
Zinc:1.36mg
9.05%
Calcium:83.22mg
8.32%
Vitamin B2:0.13mg
7.55%
Vitamin B3:1.44mg
7.22%
Selenium:4.08µg
5.82%
Vitamin B5:0.57mg
5.66%