Mediterranean Tomato Chickpea Stew {Vegan and Dairy-Free}
This savory chickpea stew is a delicious high-protein meal, perfect to have as a quick lunch. It’s wonderful served with steamed rice, but it also pairs beautifully with toasted pita bread.
Servings 2
Calories 396kcal
Ingredients
- 1 tablespoon canola oil
- 1 large clove of garlic diced
- 1 small red onion diced
- ½ cup pasta sauce
- 7 ounces cooked chickpeas about half a can
- 1 handful baby spinach
- 7 ounces cooked white rice
- fresh parsley leaves for garnish
- lemon wedges for garnish
Instructions
- Heat your pan on high heat and then add the oil.
- When the oil heats up add the onions and garlic and cook them for a minute, stirring constantly.
- Add in the pasta sauce and turn the heat down to medium.
- When it starts simmering, add in the chickpeas and the baby spinach. Stir that in and cook for another 2 minutes.
- Remove from heat, garnish with fresh parsley leaves and a lemon wedge, and serve over rice.
Video
Nutrition
Calories: 396kcal | Carbohydrates: 65g | Protein: 13g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Sodium: 313mg | Potassium: 675mg | Fiber: 10g | Sugar: 9g | Vitamin A: 1700IU | Vitamin C: 14mg | Calcium: 97mg | Iron: 4mg