Artichoke and Garbanzo Stew Recipe

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Ingredients

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Nutrition

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Total time

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Ingredients:

Serving

1 -2 tbsp olive oil
1 onion, peeled and chopped (6oz)
1 tsp salt
4 garlic cloves, peeled and minced
1/4-1/2 tsp red chili pepper flakes
2 carrots, peeled and chopped (6-8oz)
4 roma tomatoes, seeded and chopped (12oz) or 1 (14 1/2 oz) can diced tomatoes, drained
2 (15 oz) cans artichoke hearts, drained, rinsed, and quartered
1 (15 oz) can garbanzo beans, drained and rinsed
2 (15 oz) cans reduced-sodium chicken broth
1 tbsp fresh sage, chopped
1 tsp fresh lemon juice
salt , to taste
black pepper , to taste

Directions:

Set a 4-to 6 quart pot over medium high heat.
Add oil, onion and salt. Stir often until onion becomes translucent, about 3 minutes.
Add garlic and chile flakes. Stir until garlic softens, 1 to 2 minutes.
Add carrots, tomatoes, artichoke hearts, garbanzos, and broth.
Bring to a boil, then reduce heat. Cover and simmer until carrots are tender when pierced, about 15 minutes.
Season with sage, lemon juice, salt and pepper to taste.
For Vegan/Vegetarian do not use the chicken broth option.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	88.73 Kcal (371 kJ)
Calories from fat	39.72 Kcal
		% Daily Value*
Total Fat	4.41g	7%
Sodium	454.83mg	19%
Potassium	338.36mg	7%
Total Carbs	11.09g	4%
Sugars	4.64g	19%
Dietary Fiber	2.77g	11%
Protein	2.05g	4%
Vitamin C	14.1mg	23%
Vitamin A	0.3mg	11%
Iron	0.2mg	1%
Calcium	40mg	4%

Amount Per 100 g
Calories	59.34 Kcal (248 kJ)
Calories from fat	26.57 Kcal
		% Daily Value*
Total Fat	2.95g	7%
Sodium	304.18mg	19%
Potassium	226.29mg	7%
Total Carbs	7.42g	4%
Sugars	3.1g	19%
Dietary Fiber	1.86g	11%
Protein	1.37g	4%
Vitamin C	9.4mg	23%
Vitamin A	0.2mg	11%
Iron	0.1mg	1%
Calcium	26.8mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

1.6

Points
2

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free

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