March 22, 2017
Recipe Courtesy of Pasta Fits
This one-pot chickpea stew with pasta is simmered with fragrant spices and lots of aromatic vegetables for a hearty vegetarian meal.
Ingredients
For the Spicy Ditalini and Chickpea Stew
- 2 Tablespoons canola oil
- 1 Onion, chopped
- 1 Carrot, chopped
- 1 Stalk celery, chopped
- 3 Cloves garlic, minced
- 1 Tablespoon fresh ginger root, minced
- 1 Teaspoon each ground cumin, coriander, and paprika
- 1/2 Teaspoon salt
- 1/4 Teaspoon each dried oregano, chili flakes, and pepper
- 1 Pinch of cayenne pepper
- 1/4 Cup tomato paste
- 3 Cups sodium-reduced vegetable broth
- 1 Can (19-ounces) no-sodium chickpeas, drained and rinsed
- 4 Ounces ditalini
- 6 Cups fresh spinach
- 2 Tablespoons fresh cilantro, finely chopped
Directions
For the Spicy Ditalini and Chickpea Stew
Heat oil in large saucepan set over medium heat; cook onion, carrot, celery, garlic and ginger for about 5 minutes or until vegetables start to soften. Add cumin, coriander, paprika, salt, oregano, chili flakes, pepper and cayenne; cook, stirring, for about 2 minutes or until spices are fragrant. Stir in tomato paste; cook for 1 minute.
Stir in broth, 2 cups water and chickpeas; bring to boil. Reduce heat to medium; simmer for about 10 minutes or until vegetables are tender and broth is flavourful.
Stir in ditalini. Cook, stirring occasionally, for about 10 minutes or until pasta is tender and broth thickens. Stir in spinach and cilantro; cook for about 1 minute or until spinach is wilted.
Nutritional Facts
Servings6
Calories Per Serving273
Total Fat8g12%
Sugar7gN/A
Saturated0.7g3.3%
Protein11g22%
Carbs42g14%
Vitamin A255µg28%
Vitamin B60.3mg14.7%
Vitamin C15mg24%
Vitamin E2mg12%
Vitamin K161µg100%
Calcium102mg10%
Fiber9g34%
Folate (food)110µgN/A
Folate equivalent (total)110µg27%
Iron3mg16%
Magnesium70mg17%
Monounsaturated4gN/A
Niacin (B3)1mg6%
Phosphorus151mg22%
Polyunsaturated2gN/A
Potassium542mg15%
Riboflavin (B2)0.1mg7.5%
Sodium529mg22%
Zinc1mg8%