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.
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1 serving
193
カロリー
10g
タンパク質
27g
炭水化物
7g
脂質
11g
食物繊維
8g
糖類
244mg
ナトリウム
飽和脂肪酸 1 g · コレステロール 0 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
vegetable oil
1 tablespoon
yellow onion
1 · peeled and chopped
garlic
1 clove · peeled and minced
celery stalk
1 · chopped
carrot
1 · chopped
diced tomatoes, no salt added
1 can (14.5 oz) · including liquid
low-sodium chickpeas
1 can (16 oz) · drained and rinsed with cold water
water
1/4 cup
frozen spinach
1 package (10 oz) · kale can be used instead of spinach
fresh lemon juice
1 teaspoon · or red vinegar
crushed red pepper flakes
1/4 teaspoon
作り方
- 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.
出典: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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