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Chickpea & Artichoke Heart Stew

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Recipe

 

Yield

4 servings

Prep

20 min

Cook

40 min

Ready

1 hrs
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
4 cups water
or vegetable broth
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1 ½ cups onions
chopped
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2 cloves garlic
minced
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1 tablespoon olive oil
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1 teaspoon turmeric
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1 teaspoon paprika
sweet
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4 medium potatoes
red or white
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1 sprig rosemary leaves
fresh, or 5 fresh sage leaves, crushed
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½ cup winter squash
cooked, or sweet potato puree
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3 cups chickpeas (garbanzo beans)
drained and rinsed, cooked
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14 ounces artichoke hearts
water packed, quartered
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1 x salt and black pepper
to taste
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1 wedges lemon
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1 x Parmesan cheese
or pecorino, grated
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Ingredients

Amount Measure Ingredient Features
946 ml water
or vegetable broth
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355 ml onions
chopped
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2 cloves garlic
minced
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15 ml olive oil
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5 ml turmeric
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5 ml paprika
sweet
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4 medium potatoes
red or white
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1 sprig rosemary leaves
fresh, or 5 fresh sage leaves, crushed
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118 ml winter squash
cooked, or sweet potato puree
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7.1E+2 ml chickpeas (garbanzo beans)
drained and rinsed, cooked
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404.6 ml/g artichoke hearts
water packed, quartered
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1 x salt and black pepper
to taste
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1 wedges lemon
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1 x Parmesan cheese
or pecorino, grated
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Directions

Prepare potatoes: scrub, remove eyes; cut into ½-inch cubes.

In a large saucepan, bring the water or vegetable stock to a simmer.

Meanwhile, in a large skillet, sauté the onions and garlic in oil for about 8 minutes or until soft.

Stir in the turmeric and paprika; sauté for 1 minute.

Add the potatoes, rosemary, sage and the simmering water or stock. Cook for about 12 minutes, until the potatoes are tender.

Stir in the puréed squash or sweet potatoes, and add the chickpeas and artichoke hearts.

Remove the rosemary sprig and discard it. Add salt and pepper to taste, then return to a simmer.

Serve with lemon wedges and top with pecorino or Parmesan cheese.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 688g (24.3 oz)
Amount per Serving
Calories 43511% from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 593mg 25%
Total Carbohydrate 29g 29%
Dietary Fiber 14g 57%
Sugars g
Protein 28g
Vitamin A 8% Vitamin C 48%
Calcium 12% Iron 22%
* based on a 2,000 calorie diet How is this calculated?
 

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