Tuscan Chickpea Stew
A healthy and delicious meatless meal you can make in about 30 minutes.
Ingredients
- 2 tablespoons olive oil
- 2 medium carrots peeled and chopped
- 1 medium yellow onion chopped
- 3 cloves garlic minced
- 1 teaspoon kosher salt
- 12-15 cranks fresh-ground black pepper
- 1/4 teaspoon red pepper flakes
- 2 cups low sodium chicken or vegetable broth
- 2 15 ounce cans chickpeas, drained and rinsed
- 1 14.5 ounce can diced tomatoes, with juices
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/2 teaspoon dried rosemary
- 2-3 large handfuls baby spinach or kale roughly chopped
- 2 teaspoons fresh lemon juice
Instructions
- Warm oil in a Dutch oven or deep skillet over medium-high heat. Add carrots and onion. Cook 4-5 minutes, until they just begin to soften. Add garlic, salt, black pepper, and red pepper. Cook another 30-60 seconds, just until fragrant.
- Stir in the broth, chickpeas, tomatoes, thyme, oregano, and rosemary. Bring mixture to a boil, then reduce heat to medium-low and simmer for 10 minutes.
- Stir in the kale or spinach. Cook 2-3 minutes more, just until the greens are tender and wilted. Stir in the lemon juice. Taste and season with more salt and pepper as needed. Serve with a bit of fresh-grated Parmesan and/or crusty bread if desired. Enjoy!
Notes
- Optional Add-Ins: This is a flexible base–take it and add in anything else that sounds good and that you have in the pantry! Artichoke hearts, olives, or sun-dried tomatoes would all be delicious, and I’d suggest adding those in along with the chickpeas and broth. You could also add chopped celery or bell peppers; add those earlier, along with the onions and carrots, so they have time to sauté and soften.
Nutrition Estimate
Calories: 318 kcal, Carbohydrates: 42 g, Protein: 15 g, Fat: 12 g, Saturated Fat: 2 g, Sodium: 1387 mg, Potassium: 825 mg, Fiber: 12 g, Sugar: 5 g, Vitamin A: 6687 IU, Vitamin C: 19 mg, Calcium: 158 mg, Iron: 5 mg
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