BBS:      TELESC.NET.BR
Assunto:  Mediterranean Chickpea Spinach Stew
De:       Ben Collver
Data:     Tue, 26 May 2026 07:39:45 -0700
-----------------------------------------------------------
MMMMM----- Recipe via Meal-Master (tm) v8.06
 
      Title: Mediterranean Chickpea Spinach Stew
 Categories: Stews
      Yield: 4 Servings
 
      1 tb Extra virgin olive oil
           - (15 ml)
  1 1/2 c  Red onion (240 g); diced
      1 tb Garlic (9 g); minced
      1 ts Dried oregano
    1/2 ts Cayenne
     15 oz Can diced tomatoes (425 g);
           - undrained
      1 c  Vegetable stock (240 ml)
      1 tb Balsamic vinegar (15 ml)
     30 oz Chickpeas (2 cans);
           - drained & rinsed
      3 c  Spinach (90 g); packed
      6 oz Vegan feta (170 g)
           - (optional)
    1/2 ts Sea salt; or to taste
           Fresh parsley; a handful
 
  Cooking time: 20 minutes
  
  This plant-based stew is fast, filling, and full of flavor. Chickpeas
  bring the protein, while spinach and herbs add freshness. Perfect for
  a quick lunch or dinner.
  
  Heat the olive oil in a large skillet over medium heat.
  
  Add the onion and saute for 5 minutes to soften.
  
  Add the garlic, oregano and cayenne. Cook for 1 minute.
  
  Stir in the tomatoes, vegetable stock and vinegar.
  
  Bring the mixture to a boil and then reduce the heat down to a simmer.
  
  Let it cook for 7 to 10 minutes to thicken the sauce, stirring every
  so often.
  
  Stir in the chickpeas, spinach and vegan feta (if using). Cover and
  cook for 2 to 3 minutes.
  
  Season with salt as needed and top with fresh parsley.
  
  Recipe by Sarah Nevins
  
  Recipe FROM: 
 
MMMMM
--- SBBSecho 3.37-Win32
 * Origin: The Fool's Quarter, fqbbs.synchro.net (1:105/500)

-----------------------------------------------------------
[Voltar]