Quick Chickpea and Summer Vegetable Stew

Vegetarian
Gluten Free
Dairy Free
Health score
45%
Quick Chickpea and Summer Vegetable Stew
30 min.
4
272kcal

Suggestions

Ingredients

  • oz asparagus trimmed cut into 2-in. pieces thin
  • 15 oz chickpeas drained and rinsed canned (garbanzos)
  • small carrots cut into coins
  • cup cherry tomatoes halved
  • 0.3 cup basil leaves fresh thinly sliced
  • cup corn kernels fresh
  • teaspoon kosher salt 
  • qt chicken broth reduced-sodium
  • tablespoons olive oil 
  • small onion chopped
  • 0.3 teaspoon pepper 
  • small baby squash yellow cut into coins
  • small zucchini cut into coins

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Heat oil in a medium pot over medium heat. Cook onion until translucent but not browned, about 7 minutes.
  2. Add carrots and cook until slightly softened, 3 to 4 minutes.
  3. Stir in broth, chickpeas, squashes, corn, salt, and pepper and bring to a boil. Reduce heat and simmer 2 minutes, then stir in tomatoes and asparagus and cook until squashes are tender but not mushy, about 3 minutes more. Ladle into bowls and garnish with basil.

Nutrition Facts

Calories272kcal
Protein18.98%
Fat34.81%
Carbs46.21%

Properties

Glycemic Index
73.79
Glycemic Load
5.72
Inflammation Score
-10
Nutrition Score
24.799999610237%

Flavonoids

Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
3.3mg
Kaempferol
0.77mg
Myricetin
0.02mg
Quercetin
10.2mg

Nutrients percent of daily need

Calories:272.33kcal
13.62%
Fat:11.41g
17.55%
Saturated Fat:1.83g
11.42%
Carbohydrates:34.08g
11.36%
Net Carbohydrates:25.55g
9.29%
Sugar:8.36g
9.29%
Cholesterol:0mg
0%
Sodium:981.76mg
42.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.99g
27.99%
Vitamin A:5021.03IU
100.42%
Manganese:1.28mg
64.2%
Vitamin B6:0.85mg
42.35%
Vitamin C:32.06mg
38.86%
Vitamin K:36.28µg
34.55%
Fiber:8.52g
34.1%
Potassium:964.64mg
27.56%
Phosphorus:269.32mg
26.93%
Vitamin B3:5.33mg
26.63%
Folate:100.59µg
25.15%
Copper:0.48mg
24.17%
Iron:3.69mg
20.52%
Magnesium:75.36mg
18.84%
Vitamin B2:0.29mg
17.23%
Vitamin B1:0.23mg
15.36%
Vitamin E:2.01mg
13.4%
Zinc:1.8mg
11.99%
Vitamin B5:1mg
10.03%
Calcium:91.48mg
9.15%
Selenium:3.81µg
5.44%
Vitamin B12:0.24µg
3.94%
Source:My Recipes