Chickpeas and Spinach Sauté
Sautéed veggies simmered with a can of tomatoes, chickpeas and wilted spinach make up this colorful dish. This recipes calls for chickpeas and spinach but any combination of "beans and greens" will work.
- 30 minutes
- 4 Servings
- Less than $3.00
Chickpeas and Spinach Sauté
Sautéed veggies simmered with a can of tomatoes, chickpeas and wilted spinach make up this colorful dish. This recipes calls for chickpeas and spinach but any combination of "beans and greens" will work.
- 30 minutes
- 4 Servings
- Less than $3.00
Ingredients
- 1 tablespoon vegetable oil
- 1 yellow onion
- 1 clove garlic
- 1 celery stalk
- 1 carrot
- 1 can (14.5 oz) low-sodium diced tomatoes
- 1 can (16 oz) low-sodium chickpeas
- 1/4 cup water
- 1 package (10 oz) frozen spinach
- 1 teaspoon fresh lemon juice
- 1/4 teaspoon crushed red pepper flakes
Steps
Put a skillet on the stove on medium high heat. When the skillet is hot, add oil.
Add onion, garlic, celery and carrot and cook about 15 minutes until the mixture is soft and the onions are lightly browned.
Raise the heat to high and add the tomatoes, beans (white beans instead of chickpeas) and water and cook for 5 minutes. Lower the heat to low and top the mixture with the spinach (don’t worry about stirring). Cover and cook until the spinach has thawed and heated throughout, about 10 minutes. Stir well.
Add the lemon juice and red pepper flakes and stir thoroughly.
Serve with cooked quinoa or brown rice.
Ingredients
Serving Size: 1.25 cup servings
| Nutrients | Amount |
|---|---|
| Total Calories | 193 |
| Total Fat | 7 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 4 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 28 g |
| Dietary Fiber | 10 g |
| Total Sugars | 8 g |
| Added Sugars included | 0 g |
| Protein | 10 g |
| Minerals | |
| Calcium | 213 mg |
| Potassium | 721 mg |
| Sodium | 256 mg |
| Copper | 396 mg |
| Iron | 4 mg |
| Magnesium | 115 mg |
| Phosphorus | 166 mg |
| Selenium | 7 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 634 mcg RAE |
| Vitamin B6 | 0.8 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 16 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 4 mg |
| Vitamin K | 461 mcg |
| Folate | 145 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 57 mg |
Source:
- USDA Center for Nutrition Policy and Promotion