Umami
Umami

Anti Inflammatory

Slow-Cooker Mediterranean Diet Stew

-

porsiyonlar

-

toplam süre

Malzemeler

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

Yöntemler

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.

Beslenme

Porsiyon Boyutu

-

Kalori

191 kcal

Toplam Yağ

8 g

Doymuş Yağ

1 g

Doymamış Yağ

0 g

Trans Yağ

-

Kolesterol

-

Sodyum

416 mg

Toplam Karbonhidrat

23 g

Diyet Lifi

6 g

Toplam Şeker

7 g

Protein

6 g

-

porsiyonlar

-

toplam süre
Yemek Yapmaya Başla

Yemek yapmaya hazır mısınız?

Umami ile tarifleri toplayın, özelleştirin ve paylaşın. iOS ve Android için.