Mussel and Chickpea Stew

Gluten Free
Dairy Free
Very Healthy
Health score
88%
Mussel and Chickpea Stew
45 min.
4
412kcal

Suggestions

Ingredients

  • small anaheim chile--halved red seeded sliced
  •  bay leaves 
  • 15 ounce chickpeas drained and rinsed canned
  • small celery rib sliced
  • 0.8 cup cooking wine dry white
  • large garlic cloves minced
  • pinch ground allspice 
  • cup tomatoes italian with their juices canned chopped
  • large leek white green halved lengthwise sliced
  • pounds mussels scrubbed
  • tablespoon olive oil extra-virgin
  • 0.5 small onion coarsely chopped
  • ounces potatoes red peeled cut into 1/4-inch dice
  • 0.3 teaspoon saffron threads loosely packed crumbled
  • servings salt and pepper freshly ground
  • 2.5 cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • plastic wrap
  • colander

Directions

  1. Set a colander in a large heatproof bowl in the sink. In a large saucepan, combine the water with 1/2 cup of the wine and the bay leaves and bring to a boil.
  2. Add the mussels, cover and steam, shaking the pan a few times, until the mussels open, 4 to 5 minutes.
  3. Drain the mussels in the colander; reserve the cooking liquid.
  4. Remove the mussels from their shells and put them in a bowl. Cover with plastic wrap.
  5. Heat the olive oil in a large saucepan.
  6. Add the leek, celery, poblano and onion and season with salt and pepper. Cover and cook over low heat, stirring often, until softened, about 8 minutes.
  7. Add the garlic, saffron and allspice, cover and cook until fragrant, about 5 minutes.
  8. Add the tomatoes and cook over moderate heat, stirring, until the juices have evaporated and the tomatoes start to brown, about 4 minutes.
  9. Add the remaining 1/4 cup of wine. Slowly pour in the reserved mussel cooking liquid, stoppingbefore you reach the grit.
  10. Add the potato and chickpeas to the saucepan and bring to a boil. Cover and cook over low heat for 25 minutes. Season with salt and pepper. Just before serving, add the mussels and reheat them gently in the stew.
  11. Serve With: Crusty bread
  12. Notes: One Serving - Calories 320 kcal, Total Fat 2 gm, Saturated Fat 1 gm, Protein 25 gm, Carbohydrates 35 gm

Nutrition Facts

Calories412kcal
Protein36.21%
Fat26.1%
Carbs37.69%

Properties

Glycemic Index
87.33
Glycemic Load
10.3
Inflammation Score
-9
Nutrition Score
37.911304473877%

Flavonoids

Malvidin
0.03mg
Catechin
0.35mg
Epicatechin
0.25mg
Hesperetin
0.18mg
Naringenin
0.57mg
Apigenin
0.03mg
Luteolin
0.02mg
Isorhamnetin
0.44mg
Kaempferol
0.73mg
Myricetin
0.18mg
Quercetin
2.35mg

Nutrients percent of daily need

Calories:411.64kcal
20.58%
Fat:11g
16.93%
Saturated Fat:1.73g
10.78%
Carbohydrates:35.74g
11.91%
Net Carbohydrates:28.88g
10.5%
Sugar:4.01g
4.46%
Cholesterol:64.77mg
21.59%
Sodium:1220.23mg
53.05%
Alcohol:4.64g
100%
Alcohol %:0.88%
100%
Protein:34.35g
68.7%
Vitamin B12:27.76µg
462.66%
Manganese:9.06mg
453.12%
Selenium:106.61µg
152.31%
Iron:11.47mg
63.71%
Phosphorus:591.32mg
59.13%
Vitamin C:34.56mg
41.89%
Vitamin B6:0.83mg
41.29%
Folate:153.35µg
38.34%
Potassium:1230.65mg
35.16%
Magnesium:132.63mg
33.16%
Vitamin B2:0.54mg
31.73%
Zinc:4.76mg
31.7%
Vitamin B1:0.47mg
31.28%
Fiber:6.86g
27.45%
Copper:0.51mg
25.45%
Vitamin A:1259.5IU
25.19%
Vitamin B3:4.61mg
23.05%
Vitamin K:18.64µg
17.76%
Vitamin B5:1.67mg
16.69%
Vitamin E:2.31mg
15.4%
Calcium:135.76mg
13.58%
Source:My Recipes