Tomato Chickpea Simmer

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Tomato Chickpea Simmer
30 min.
4
250kcal

Suggestions

This tomato chickpea simmer is a hearty, flavorful dish that's perfect for a quick and easy weeknight meal. With a blend of spices and herbs, this vegan and gluten-free dish is packed with plant-based protein and fiber, making it a nutritious and satisfying option. The best part? It's ready in just 30 minutes! The combination of chickpeas and tomatoes creates a delicious and creamy texture, while the addition of spinach adds a boost of vitamins and minerals. This dish is not only healthy and delicious but also budget-friendly, making it a great option for those looking for a tasty and affordable meal.

This recipe is a great way to incorporate more plant-based meals into your diet without sacrificing flavor or satisfaction. It's perfect for those who are looking for a hearty and comforting dish that doesn't leave you feeling heavy or sluggish. The spices add a nice kick of flavor, and the dish is incredibly versatile – you can easily customize it by adding your favorite vegetables or spices to suit your taste. Whether you're a vegetarian, vegan, or just looking for a tasty meatless option, this tomato chickpea simmer is a must-try! So, if you're looking for a simple, tasty, and nutritious meal, this tomato chickpea simmer is definitely one to add to your repertoire.

Ingredients

  • 19 ounce garbanzo beans drained and rinsed canned (540 ml)
  • 28 ounce canned tomatoes diced undrained canned (796 ml)
  • tablespoon olive oil extra virgin 
  •  garlic clove minced
  •  onion diced finely
  • teaspoon oregano dried
  • teaspoon paprika 
  • 0.3 teaspoon pepper flakes hot
  • 0.3 teaspoon salt 
  • ounce pkt spinach 
  • tablespoons tomato paste 

Equipment

    Nutrition Facts

    Calories250kcal
    Protein18.13%
    Fat23.22%
    Carbs58.65%

    Properties

    Glycemic Index
    69.33
    Glycemic Load
    10.6
    Inflammation Score
    -10
    Nutrition Score
    34.338260869565%

    Flavonoids

    Apigenin
    0.01mg
    Luteolin
    0.43mg
    Isorhamnetin
    1.38mg
    Kaempferol
    3.8mg
    Myricetin
    0.24mg
    Quercetin
    7.87mg

    Nutrients percent of daily need

    Calories:249.76kcal
    12.49%
    Fat:7.07g
    10.87%
    Saturated Fat:0.91g
    5.71%
    Carbohydrates:40.16g
    13.39%
    Net Carbohydrates:27.98g
    10.18%
    Sugar:11.22g
    12.47%
    Cholesterol:0mg
    0%
    Sodium:891.69mg
    38.77%
    Protein:12.41g
    24.83%
    Vitamin K:291.1µg
    277.23%
    Vitamin A:6144.03IU
    122.88%
    Manganese:2.1mg
    105.22%
    Vitamin B6:1.14mg
    57.04%
    Fiber:12.18g
    48.71%
    Vitamin C:39.28mg
    47.61%
    Folate:177.21µg
    44.3%
    Iron:6.42mg
    35.67%
    Potassium:1240.8mg
    35.45%
    Copper:0.7mg
    34.84%
    Magnesium:129.83mg
    32.46%
    Vitamin E:4.73mg
    31.51%
    Phosphorus:219.52mg
    21.95%
    Calcium:193.31mg
    19.33%
    Vitamin B1:0.26mg
    17.39%
    Vitamin B3:3.38mg
    16.91%
    Vitamin B2:0.26mg
    15.4%
    Zinc:1.93mg
    12.83%
    Vitamin B5:1.07mg
    10.68%
    Selenium:5.39µg
    7.7%
    Source:Food.com