Tuscan Chickpea Stew

Gluten Free
Very Healthy
Health score
74%
Tuscan Chickpea Stew
5 min.
7
301kcal

Suggestions

Ingredients

  • cups prepackaged baby spinach fresh
  • 46.5 ounce chickpeas undrained canned (garbanzo beans)
  • 14.5 ounce canned tomatoes diced with green pepper, celery, and onions, undrained canned
  • ounce meat from a rotisserie chicken coarsely chopped (such as Gerhard's)
  • tablespoon rosemary fresh chopped
  •  garlic cloves crushed
  • tablespoons olive oil divided
  • 0.3 cup preshredded parmesan cheese fresh
  • 0.3 teaspoon pepper 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Heat 1 tablespoon oil in a large saucepan over medium-high heat.
  2. Add garlic and next 3 ingredients. Saut 4 minutes or until sausage is browned, stirring constantly.
  3. Add tomatoes and 2 cans chickpeas, scraping pan to loosen brown bits.
  4. Drain remaining can chickpeas.
  5. Add chickpeas to pan. Bring to a boil; cover, reduce heat, and simmer 2 minutes. Uncover and stir in spinach; cook 2 minutes or until spinach wilts. Spoon into bowls over bread, if desired.
  6. Drizzle evenly with remaining 1 tablespoon olive oil.
  7. Sprinkle evenly with Parmesan cheese.

Nutrition Facts

Calories301kcal
Protein18.87%
Fat26.52%
Carbs54.61%

Properties

Glycemic Index
32.76
Glycemic Load
11.48
Inflammation Score
-8
Nutrition Score
26.186956573764%

Flavonoids

Naringenin
0.07mg
Apigenin
0.01mg
Luteolin
0.07mg
Kaempferol
0.55mg
Myricetin
0.05mg
Quercetin
0.36mg

Nutrients percent of daily need

Calories:301.01kcal
15.05%
Fat:9.54g
14.68%
Saturated Fat:1.66g
10.41%
Carbohydrates:44.2g
14.73%
Net Carbohydrates:31.54g
11.47%
Sugar:11.8g
13.11%
Cholesterol:2.43mg
0.81%
Sodium:691.42mg
30.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.28g
30.55%
Manganese:2.21mg
110.37%
Vitamin K:57.57µg
54.83%
Vitamin B6:1.1mg
54.83%
Fiber:12.66g
50.66%
Potassium:1335.89mg
38.17%
Copper:0.76mg
37.93%
Iron:5.62mg
31.22%
Magnesium:118.78mg
29.69%
Phosphorus:287.21mg
28.72%
Vitamin A:1207.38IU
24.15%
Folate:88.48µg
22.12%
Vitamin C:17.99mg
21.8%
Calcium:166.97mg
16.7%
Vitamin B1:0.24mg
16.23%
Vitamin B3:3.25mg
16.23%
Zinc:2.1mg
14.02%
Vitamin B5:1.27mg
12.66%
Vitamin B2:0.21mg
12.21%
Vitamin E:1.5mg
9.97%
Selenium:6.53µg
9.33%
Source:My Recipes