Slow-Cooker Mediterranean Diet Stew

• 份量: 6 servings
• 總時間: 6 hours 45 minutes

食材

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

步驟

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.

營養

• 卡路里: 191 kcal
• 總脂肪: 8 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 0 g
• 鈉: 416 mg
• 總碳水化合物: 23 g
• 膳食纖維: 6 g
• 總糖: 7 g
• 蛋白質: 6 g