Chickpea and Spinach Stew

This Chickpea and Spinach Stew is a hearty and flavorful Italian-inspired dish that's low in carbs and rich in nutrients. Perfect for a cozy dinner, it combines protein-packed chickpeas with vibrant spinach in a savory tomato broth.

Ingredients

• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Onion - 1 medium, diced
• Canned chickpeas - 400 grams, drained and rinsed
• Fresh spinach - 200 grams, roughly chopped
• Canned diced tomatoes - 400 grams
• Vegetable broth - 250 ml
• Dried oregano - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Red pepper flakes - 1/4 teaspoon (optional)
• Parmesan cheese - for serving, grated (optional)

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion and sauté for about 5 minutes until translucent.
3. Stir in the minced garlic and cook for an additional minute until fragrant.
4. Add the drained chickpeas, diced tomatoes, vegetable broth, oregano, salt, black pepper, and red pepper flakes (if using) to the pot.
5. Bring the mixture to a simmer and cook for 10 minutes, allowing the flavors to meld together.
6. Stir in the chopped spinach and cook for another 5 minutes until wilted.
7. Taste and adjust seasoning if needed before serving.
8. Serve warm, topped with grated Parmesan cheese if desired.

Nutrition

• Calories: 320
• Protein: 16 g
• Carbs: 32 g
• Fiber: 9 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas, supporting muscle health.
• High in fiber, aiding digestion and promoting satiety.

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