A healthy and delicious meatless meal you can make in about 30 minutes.
2medium carrotspeeled and chopped
1medium yellow onionchopped
12-15cranks fresh-ground black pepper
1/4teaspoonred pepper flakes
2cupslow sodium chicken or vegetable broth
215 ounce cans chickpeas, drained and rinsed
114.5 ounce can diced tomatoes, with juices
2-3large handfuls baby spinach or kaleroughly chopped
2teaspoonsfresh lemon juice
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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!
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.