Chickpea and Spinach Sauté

This colorful, fiber-rich sauté combines plant-based protein from chickpeas with iron-packed spinach for a highly nourishing, low-calorie meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 tablespoon vegetable oil · 104 kcal in the whole recipe
• 1 yellow onion, chopped · 25 kcal in the whole recipe
• 1 clove garlic, minced · 4 kcal in the whole recipe
• 1 celery stalk, chopped · 3 kcal in the whole recipe
• 1 carrot, chopped · 21 kcal in the whole recipe
• 1 can (14.5 oz) unsalted diced tomatoes, with liquid · 62 kcal in the whole recipe
• 1 can (16 oz) low-sodium chickpeas, drained and rinsed · 412 kcal in the whole recipe
• 1/4 cup water
• 1 package (10 oz) frozen spinach · 140 kcal in the whole recipe
• 1 teaspoon fresh lemon juice · 1 kcal in the whole recipe
• 1/4 teaspoon crushed red pepper flakes

Method

1. Heat the vegetable oil in a large skillet over medium-high heat. Add the chopped onion, garlic, celery, and carrot, then sauté for about 15 minutes until the vegetables are soft and the onions are lightly browned.

   

2. Increase the heat to high, stir in the diced tomatoes with their juices, drained chickpeas, and water, and bring to a simmer for 5 minutes.

   

3. Reduce the heat to low, place the frozen spinach on top of the mixture without stirring, cover the skillet, and cook for about 10 minutes until the spinach is completely thawed and heated through.

   

4. Remove the cover, stir everything together thoroughly, and mix in the fresh lemon juice and crushed red pepper flakes before serving.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.