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Serving Size: 4
Prep Time: 10 Min
Cook Time: 20 Min
Total Time: 30 Min
A vegetarian dish that’s on the table in under 30 minutes. Yogourt and chickpeas are a fantastic way to add protein, calcium and iron without adding high amounts of fat. This low calorie, low fat main will be a new family favourite.
1 tbsp (15 mL) extra virgin olive oil
1 sweet onion, thinly sliced
1 garlic clove, minced
1 tsp (5 mL) dried basil
1 bay leaf
1 - 19 oz (540 mL) can chickpeas, drained and rinsed
1 - 28 oz (794 g) whole peeled tomatoes
2 cups (500 mL) low sodium vegetable stock
4 cups (180 g) packed baby spinach
1 cup (250 mL) Astro BioBest Plain yogourt
Salt and pepper
1 tbsp (15 mL) freshly chopped parsley
8 slices toasted baguette, for serving
- Heat oil in a large saucepan over medium heat. Add the onions and garlic and cook until softened, about 5 minutes. Add the basil, bay leaf, and chickpeas; stir for 1 minute.
Pour in tomatoes with juices and stock. Bring to a boil then reduce heat to a simmer for 10 minutes. Stir in spinach, ½ cup Astro BioBest yogourt and season with salt and pepper. Cook until spinach has wilted and yogourt is completely incorporated.
- Before serving, lightly toast baguette slices. Remove and discard bay leaf from stew. Divide stew between bowls and serve with a dollop of Astro BioBest yogourt, freshly chopped parsley and toasted baguette.
Calories per serving (stew with 2 pieces baguette): 394.8, Fat 5.4 grams, Cholesterol 2.5 mg, Sodium 542.1 mg, Carbohydrates 68.9 grams, Fibre 9.3 grams, Sugar 7 grams, Protein 17.4 grams
- One serving contains 16.3% of the % Daily Value of Calcium.
- One serving contains 28% of the % Daily Value of Vitamin B6.
Nutritional information is based on an average 2,000 calorie a day diet. Any product substitutions will alter the nutritional information.
For more great recipes visit astro.ca