Chickpeas and Spinach Sauté
晚餐中等

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.

50 min4 份

营养成分（每份）

每份数值 · 每份分量: 1 serving

193

卡路里

10g

蛋白质

27g

碳水

7g

脂肪

11g

膳食纤维

8g

糖

244mg

钠

饱和脂肪 1 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

  • 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

步骤

  1. 1

    Put a skillet on the stove on medium high heat. When the skillet is hot, add oil.

  2. 2

    Add onion, garlic, celery and carrot and cook about 15 minutes until the mixture is soft and the onions are lightly browned.

  3. 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. 4

    Add the lemon juice and red pepper flakes and stir thoroughly.

  5. 5

    Serve with cooked quinoa or brown rice.

来源: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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