Chickpea, Chard, and Tomato Stew Recipe

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Ingredients:

Serving

2 tsp olive oil
1 cup chopped onion
3 garlic cloves, minced
1 lb ground chicken
1/4 cup no-added-salt tomato paste
2 (15 1/2 oz) cans chickpeas, rinsed and drained ( garbanzo beans)
4 cups chopped swiss chard
2 cups chopped tomatoes
1 cup water
1 tsp chili powder
1/2 tsp cumin
1/2 tsp kosher salt
3 (14 oz) cans reduced-sodium fat-free chicken broth

Directions:

Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 1 minute.
Add chicken; sauté 4 minutes. Add tomato paste; cook 1 minute.
Partially mash chickpeas with a potato masher. Add chickpeas, chard, and remaining ingredients; bring to a boil.
Reduce heat, and simmer 15 minutes. Cool completely.
Place chickpea mixture in an airtight container or heavy-duty zip-top plastic bag; freeze.
Thaw chickpea mixture overnight in refrigerator.
Reheat chickpea mixture in microwave or
Place mixture in a large saucepan; bring to a boil. Reduce heat; simmer 5 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	132.27 Kcal (554 kJ)
Calories from fat	53.96 Kcal
		% Daily Value*
Total Fat	6g	9%
Cholesterol	48.75mg	16%
Sodium	306.37mg	13%
Potassium	604.16mg	13%
Total Carbs	8.32g	3%
Sugars	3.35g	13%
Dietary Fiber	1.69g	7%
Protein	11.71g	23%
Vitamin C	15.3mg	25%
Iron	1.4mg	8%
Calcium	37.1mg	4%

Amount Per 100 g
Calories	66.72 Kcal (279 kJ)
Calories from fat	27.22 Kcal
		% Daily Value*
Total Fat	3.02g	9%
Cholesterol	24.59mg	16%
Sodium	154.54mg	13%
Potassium	304.76mg	13%
Total Carbs	4.19g	3%
Sugars	1.69g	13%
Dietary Fiber	0.85g	7%
Protein	5.91g	23%
Vitamin C	7.7mg	25%
Iron	0.7mg	8%
Calcium	18.7mg	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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