Lemon Chickpea & Tomato Stew

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
67%
Lemon Chickpea & Tomato Stew
45 min.
4
363kcal
37.31%sweetness
23.55%saltiness
100%sourness
53.93%bitterness
13.07%savoriness
46.55%fattiness
100%spiciness

Ingredients

  •  bay leaves 
  • 30 ounces garbanzo beans drained and rinsed canned
  • cups chicken broth 
  • teaspoon pepper red crushed
  • Clove garlic chopped
  •  garlic clove minced
  •  jalapeno minced seeded
  • tablespoons juice of lemon fresh
  • tablespoon olive oil 
  • 1.5 teaspoons oregano dried crumbled
  • servings salt and pepper 
  •  shallots chopped
  • cups pkt spinach fresh chopped
  • 1.5 cups sun-dried olives dried coarsely chopped

Equipment

  • frying pan
  • sauce pan
  • oven

Directions

  1. In a large saucepan, heat the olive oil.
  2. Add the shallot & garlic and cook over medium heat, stirring, until soft, about 5 minutes.
  3. Add the chickpeas, chile, oregano, bay leaf and crushed red pepper and season with salt & pepper.Cook, stirring frequently, until the herbs are fragrant and the chickpeas are hot and starting to brown- (careful they sometimes jump out of the pan), about 5-7 minutes.
  4. Add the broth, lemon zest, lemon juice and bring to a boil.Simmer the stew over moderately low heat until the broth is reduced by half, about 20 minutes.Stir in the Oven-Dried Tomatoes, garlic and chard and simmer for 5 minutes.Discard the bay leaf.Season the stew with salt & pepper and serve with warm crusty bread to soak up the juices.

Nutrition Facts

Calories363kcal
Protein19.41%
Fat22.17%
Carbs58.42%

Properties

Glycemic Index
57.33
Glycemic Load
13.83
Inflammation Score
-10
Nutrition Score
34.81347826087%

Flavonoids

Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.21mg
Luteolin
0.16mg
Kaempferol
0.96mg
Myricetin
0.1mg
Quercetin
0.88mg

Taste

Sweetness:
37.31%
Saltiness:
23.55%
Sourness:
100%
Bitterness:
53.93%
Savoriness:
13.07%
Fattiness:
46.55%
Spiciness:
100%

Nutrients percent of daily need

Calories:362.54kcal
18.13%
Fat:9.73g
14.97%
Saturated Fat:1.18g
7.37%
Carbohydrates:57.68g
19.23%
Net Carbohydrates:42g
15.27%
Sugar:17.95g
19.94%
Cholesterol:5.88mg
1.96%
Sodium:1940.67mg
84.38%
Protein:19.16g
38.32%
Manganese:2.9mg
144.93%
Vitamin K:98.23µg
93.56%
Vitamin B6:1.27mg
63.61%
Fiber:15.68g
62.74%
Potassium:1934.46mg
55.27%
Copper:1mg
50.17%
Iron:7.55mg
41.95%
Vitamin A:2011.19IU
40.22%
Magnesium:158.6mg
39.65%
Vitamin C:32.06mg
38.86%
Phosphorus:349.22mg
34.92%
Folate:118.56µg
29.64%
Vitamin B2:0.45mg
26.68%
Vitamin B1:0.38mg
25.1%
Vitamin B3:4.95mg
24.74%
Zinc:2.69mg
17.94%
Calcium:170.07mg
17.01%
Vitamin B5:1.61mg
16.11%
Selenium:8.52µg
12.16%
Vitamin E:1.41mg
9.4%
Source:Foodista