LunchDinnerMain Course

Spanish Chickpea and Spinach Stew

Name: Spanish Chickpea and Spinach Stew
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4人分
Cuisine: spanish
Ingredients: 2 大さじ olive oil; 1 個 yellow onion finely chopped; 3 片 garlic minced; 1.5 小さじ smoked paprika; 0.5 小さじ ground cumin; 400 g diced tomatoes canned; 480 ml vegetable broth; 400 g chickpeas canned, rinsed and drained; 150 g fresh spinach; 0.5 小さじ salt; 0.25 小さじ black pepper freshly ground; 2 大さじ fresh parsley chopped (お好みで)

This hearty and flavorful Spanish stew features tender chickpeas and fresh spinach in a rich, paprika-spiced tomato broth. It's a comforting and nutritious meal that comes together quickly, perfect for a weeknight dinner.

Forkinによるオリジナルレシピ

合計時間: 40 分
人数: 4
難易度: 簡単
1人分: 259 kcal

ヴィーガンベジタリアングルテンフリー

下ごしらえ

材料

2 大さじolive oil
1 個yellow onion, finely chopped
3 片garlic, minced
1.5 小さじsmoked paprika
0.5 小さじground cumin
400 gdiced tomatoes, canned
480 mlvegetable broth
400 gchickpeas, canned, rinsed and drained
150 gfresh spinach
0.5 小さじsalt
0.25 小さじblack pepper, freshly ground

garnish

2 大さじfresh parsley, chopped(お好みで)

調理器具

knife · cutting board · wooden spoon · large pot

作り方

手順

1
Heat the olive oil in a large pot or Dutch oven over medium heat.
約1 分
2
Add the yellow onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes.
約7 分
3
Stir in the garlic, smoked paprika, and ground cumin. Cook for another minute until fragrant.
約1 分
調理のヒント： Be careful not to burn the garlic.
4
Pour in the diced tomatoes and vegetable broth. Bring the mixture to a gentle simmer.
約3 分
5
Add the chickpeas to the pot. Reduce the heat to low, cover, and simmer for 10 minutes to allow the flavors to meld.
約10 分
6
Stir in the fresh spinach a handful at a time, allowing it to wilt before adding more. Continue until all the spinach is incorporated and wilted.
約2 分
調理のヒント： The spinach will reduce significantly in volume.
7
Season the stew with salt and black pepper to taste.
約1 分
調理のヒント： Taste and adjust seasonings as needed.
8
Serve hot, garnished with fresh parsley if desired.
調理のヒント： This stew pairs well with crusty bread for dipping.

1人分

栄養情報

75%スコア

カロリー: 258.6kcal
たんぱく質: 10.5g
炭水化物: 34.7g
脂質: 10.1g
食物繊維: 9.6g
糖類: 8.9g

レシピの材料と分量から算出した推定値です。ブランドや材料の置き換えによって変わる場合があります。

おいしく保存

保存方法

Store any leftover stew in an airtight container in the refrigerator.

温め直し

Reheat gently on the stovetop over medium-low heat or in the microwave until warmed through.