Description
This high-fiber vegetarian stew with potatoes kale, and chickpeas is warm and satisfying, while also being a flavorful plant-based dinner filled with nutritious veggies and protein-rich chickpeas.
Ingredients
Units
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- 2 tbsp extra virgin olive oil
- 1 large onion, chopped small
- 8oz mushrooms, chopped small
- 1 cup loosely packed basil, chopped
- 2 cloves garlic, minced
- 1- 6oz can tomato paste
- 6 cups vegetable or no-chicken broth
- 2 tsp dry thyme
- 1 tsp salt
- 1/4 tsp black pepper (or to taste)
- 3 medium potatoes, diced medium
- 1-15oz can chickpeas, with water
- 4 cups chopped kale, Swiss Chard or Spinach
Instructions
- Heat the olive oil in a large, deep non-stick skillet with a lid. Add the onion and cook over medium-high heat for 5-6 minutes, stirring occasionally, until translucent
- Add the mushrooms and basil and cook for another 5 minutes, stirring often. Add the garlic and tomato paste, stir well and cook for about a minute. Slowly whisk in the broth, thyme, salt and pepper, and bring to boil
- Add the potatoes and chickpeas (with the water). Reduce the heat to medium-low, cover and cook until the potatoes are tender, about 15 minutes
- Add the kale and cook uncovered 10 more minutes. Taste and adjust seasoning if necessary
- Prep Time: 15
- Cook Time: 40
- Category: entree
- Method: stove top
- Cuisine: Gluten-free
Nutrition
- Serving Size: 1.5 cups
- Calories: 305
- Sugar: 12.3
- Sodium: 1752
- Fat: 9.7
- Saturated Fat: 1.3
- Unsaturated Fat: 7.4
- Trans Fat: 0
- Carbohydrates: 48.1
- Fiber: 10.4
- Protein: 11.5
- Cholesterol: 0