Mindful Vegan recipe(Low calories recipe)
vegan chickpea and spinach stew
Healthy tips:
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About this dish;
Additionally, this recipe is:
- Low in calories and fat
- High in fiber and protein
- Rich in vitamins A and C, potassium, and iron
- Free of cholesterol and saturated fat
- Vegan and vegetarian friendly.
his stew is a hearty and comforting vegan option that's packed with protein, fiber, and vitamins. The chickpeas provide a good source of protein, while the spinach adds a boost of iron and vitamins A and C. Enjoy!
Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 cups chickpeas (canned or cooked)
- 2 cups spinach leaves
- 1 cup diced tomatoes
- 2 cups vegetable broth
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper, to taste
- Fresh parsley or cilantro, for garnish (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic and sauté until softened, about 5 minutes.
3. Add the chickpeas, spinach, diced tomatoes, vegetable broth, cumin, paprika, salt, and pepper.
4. Stir well and bring to a simmer.
5. Reduce heat to low and let stew for 20-25 minutes or until the spinach has wilted and the flavors have melded together.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with fresh parsley or cilantro, if desired.
Nutritious chart for this recipe
Here is the nutrition information for the Vegan Chickpea and Spinach Stew recipe:
Per serving (serves 4-6):
- Calories: 250
- Protein: 15g
- Fat: 10g
- Saturated fat: 1g
- Carbohydrates: 30g
- Fiber: 5g
- Sugar: 5g
- Sodium: 400mg
- Potassium: 800mg
- Vitamin A: 20% of the Daily Value (DV)
- Vitamin C: 40% of the DV
- Calcium: 10% of the DV
- Iron: 20% of the DV
Please note that this is an estimate and may vary based on specific ingredients and portion sizes used.
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