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Chickpea Stew

Chickpea Stew

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Chickpea Stew

Serving Size: 4

Prep Time: 10 Min

Cook Time: 20 Min

Total Time: 30 Min

Recipe Rating:

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A vegetarian dish that’s on the table in under 30 minutes. Yogourt and chickpeas are a fantastic way to add protein, calcium and iron without adding high amounts of fat. This low calorie, low fat main will be a new family favourite.

INGREDIENTS

1 tbsp (15 mL) extra virgin olive oil
1 sweet onion, thinly sliced
1 garlic clove, minced
1 tsp (5 mL) dried basil
1 bay leaf
1 - 19 oz (540 mL) can chickpeas, drained and rinsed
1 - 28 oz (794 g) whole peeled tomatoes
2 cups (500 mL) low sodium vegetable stock
4 cups (180 g) packed baby spinach
1 cup (250 mL) Astro BioBest Plain yogourt
Salt and pepper
1 tbsp (15 mL) freshly chopped parsley
8 slices toasted baguette, for serving

PREPARATION

  1. Heat oil in a large saucepan over medium heat. Add the onions and garlic and cook until softened, about 5 minutes. Add the basil, bay leaf, and chickpeas; stir for 1 minute.
  2. Pour in tomatoes with juices and stock. Bring to a boil then reduce heat to a simmer for 10 minutes. Stir in spinach, ½ cup Astro BioBest yogourt and season with salt and pepper. Cook until spinach has wilted and yogourt is completely incorporated.

  3. Before serving, lightly toast baguette slices. Remove and discard bay leaf from stew. Divide stew between bowls and serve with a dollop of Astro BioBest yogourt, freshly chopped parsley and toasted baguette.

NUTRITIONAL INFORMATION

Calories per serving (stew with 2 pieces baguette): 394.8, Fat 5.4 grams, Cholesterol 2.5 mg, Sodium 542.1 mg, Carbohydrates 68.9 grams, Fibre 9.3 grams, Sugar 7 grams, Protein 17.4 grams

- One serving contains 16.3% of the % Daily Value of Calcium.
- One serving contains 28% of the % Daily Value of Vitamin B6.

Nutritional information is based on an average 2,000 calorie a day diet. Any product substitutions will alter the nutritional information.