Persian Herb and Chickpea Stew with Rice.
Persian Herb and Chickpea Stew with Rice.
  • prep: 33 min
  • cook: 20 min
  • total: 53 min
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  • servings:
  • Summary

    All made in one pan, in just about 30 minutes, and using good for us ingredients like chickpeas, turmeric, lemon, spinach, and plenty of fresh herbs. Finish each bowl off with steamed rice and a dollop of yogurt for a healthy, colorful meal.

    Ingredients

    • 1/4 cup extra virgin olive oil
    • 1 yellow onion, chopped
    • 2 cans (14 ounce) chickpeas, drained
    • kosher salt and pepper
    • 3 cloves garlic, minced or grated
    • 1 teaspoon ground turmeric
    • 1/2 teaspoon crushed red pepper flakes
    • 2 teaspoons lemon zest
    • 3-4 cups low sodium vegetable broth
    • 2 tablespoons lemon juice
    • 2 cups baby spinach
    • 1/2 cup fresh cilantro, roughly chopped
    • 1/2 cup fresh parsley, roughly chopped
    • 1/4 cup fresh dill, roughly chopped
    • 1 tablespoon chopped chives
    • 2 cups cooked basmati rice
    • plain Greek yogurt, for serving
    • fresh mint, for serving

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 2465 % Daily Value *
    • Total Fat: 64 g 99.22%
    • Saturated Fat: 9 g 44.1%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1647 mg 68.64%
    • Calcium: 416 mg 41.58%
    • Potassium: 1155 mg 33.01%
    • Magnesium: 0 mg 0%
    • Iron: 13 mg 73.94%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 401 g %
    • Dietary Fiber: 28 g 113.92%
    • Sugar: 14 g
    • Protein: 58 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 8 g
    • Vitamin A 223.72%
    • Vitamin C 169.13%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat11
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch24
    • Exchange - Vegetables6
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total14 oz-eq
    • MyPlate - Vegetable Total3 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total7 oz-eq

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