Slow-Cooker Mediterranean Diet Stew

• μερίδες: 6 servings
• συνολικός χρόνος: 6 hours 45 minutes

Υλικά

2 (14 ounce) cans no-salt-added fire-roasted diced tomatoes

3 cups low-sodium vegetable broth

1 cup coarsely chopped onion

¾ cup chopped carrot

4 cloves garlic, minced

1 teaspoon dried oregano

¾ teaspoon salt

½ teaspoon crushed red pepper

¼ teaspoon ground pepper

1 (15 ounce) can no-salt-added chickpeas, rinsed, divided

1 bunch lacinato kale, stemmed and chopped (about 8 cups)

1 tablespoon lemon juice

3 tablespoons extra-virgin olive oil

Fresh basil leaves, torn if large

6 lemon wedges

Οδηγίες

Combine tomatoes, broth, onion, carrot, garlic, oregano, salt, crushed red pepper and pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours.

Measure 1/4 cup of the cooking liquid from the slow cooker into a small bowl. Add 2 tablespoons chickpeas; mash with a fork until smooth.

Add the mashed chickpeas, kale, lemon juice and remaining whole chickpeas to the mixture in the slow cooker. Stir to combine. Cover and cook on Low until the kale is tender, about 30 minutes.

Ladle the stew evenly into 6 bowls; drizzle with oil. Garnish with basil. Serve with lemon wedges, if desired.

Διατροφή

• Θερμίδες: 191 kcal
• Συνολικά Λιπαρά: 8 g
• Κορεσμένα Λιπαρά: 1 g
• Ακόρεστα Λιπαρά: 0 g
• Νάτριο: 416 mg
• Συνολικοί Υδατάνθρακες: 23 g
• Διαιτητικές Ίνες: 6 g
• Συνολικά Σάκχαρα: 7 g
• Πρωτεΐνη: 6 g