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Chickpeas and Spinach Sauté

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Chickpeas and Spinach Sauté
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Chickpeas and Spinach Sauté
En Español

Fivestar Rating
(154 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes

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.

Ingredients

  • 1 tablespoon vegetable oil
  • 1 yellow onion (peeled and chopped)
  • 1 clove garlic (peeled and minced)
  • 1 celery stalk (chopped)
  • 1 carrot (chopped)
  • 1 can 14.5 ounce low-sodium diced tomatoes (including liquid)
  • 1 can 16 ounce low-sodium chickpeas (drained and rinsed with cold water)
  • 1/4 cup water
  • 1 package 10 ounce frozen spinach (kale can be used instead of spinach)
  • 1 teaspoon fresh lemon juice (or red vinegar)
  • 1/4 teaspoon Crushed red pepper flakes

Directions

1. Put a skillet on the stove on medium high heat. When the skillet is hot, add oil.
2. Add onion, garlic, celery and carrot and cook about 15 minutes until the mixture is soft and the onions are lightly browned.
3. 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.
4. Add the lemon juice and red pepper flakes and stir thoroughly.
5. Serve with cooked quinoa or brown rice. 

Source:

USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 1.25 cup servings
Nutrients Amount
Total Calories 193
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 256 mg
Carbohydrates 28 g
Dietary Fiber 10 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 10 g
Vitamin D 0 mcg
Calcium 213 mg
Iron 4 mg
Potassium 721 mg
N/A - data is not available
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
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 3/4 cups