Description
A healthy and delicious meatless meal you can make in about 30 minutes.
Ingredients
Scale
- 2 Tablespoons extra-virgin olive oil
- 2–3 whole carrots, peeled and chopped
- 1 medium yellow onion, chopped
- 3–4 cloves garlic, minced
- kosher salt and black pepper
- red pepper flakes (optional)
- 2 cups low-sodium vegetable broth
- 2 (15 ounce) cans chickpeas, drained and rinsed
- 1 (15 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
- 2 teaspoons fresh lemon juice
- grated Parmesan (microbial rennet)
Instructions
- Step 1: 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.
- Step 2: Stir in the garlic, 1 teaspoon kosher salt, and a pinch each of black and red pepper, if using. Cook another 30-60 seconds, just until fragrant.
- Step 3: 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.
- Step 4: Stir in the spinach and simmer for 2-3 minutes more, just until the greens are tender and wilted.
- Step 5: Add lemon juice. Sample and season with more salt and pepper to taste. Serve in bowls with grated Parmesan sprinkled on top.
Notes
Substitute kale or Swiss chard for the spinach if preferred. Fire-roasted diced tomatoes can be used for a bolder flavor. Optional additions include artichoke hearts, olives, or sun-dried tomatoes.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main
- Method: Simmering
- Cuisine: American-Italian
Nutrition
- Serving Size: 1 serving
- Calories: 318 kcal
- Sugar: 5 g
- Sodium: 1387 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 42 g
- Fiber: 12 g
- Protein: 15 g
- Cholesterol: 15 mg
Keywords: tuscan chickpea stew, meatless meal, vegetarian stew, italian flavors