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

Suggestions

This lemon chickpea and tomato stew is an absolute delight! It's a hearty and flavorful dish that's perfect for a cozy night in. The combination of chickpeas, tomatoes, and a hint of lemon creates a delicious and nutritious meal. This stew is not just a treat for your taste buds, but it's also packed with health benefits. With a good balance of protein, fat, and carbs, it will keep you feeling satisfied and energized.

What's even better is that this recipe is vegetarian, gluten-free, and dairy-free, making it an inclusive dish for various dietary preferences and restrictions. The preparation is simple and straightforward, taking only 45 minutes from start to finish. It's an excellent option for a quick weeknight dinner or a casual lunch with friends.

The aroma of the spices and herbs fills your kitchen as the stew simmers, creating an inviting and comforting atmosphere. The warmth of the red pepper and the tang of the lemon juice add depth and character to the dish. The spinach provides a beautiful pop of color and a boost of nutrients, making this stew as nutritious as it is delicious.

Whether you're a seasoned cook or a beginner in the kitchen, this lemon chickpea and tomato stew is a must-try! It's a wonderful way to incorporate more plant-based proteins into your diet without compromising on taste. So, gather your ingredients, put on your apron, and get ready to create a flavorful and wholesome meal that will leave you feeling satisfied and nourished.

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