Chickpea, Spinach and Mushroom Sauté
User Reviews
4.8
27 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
15 mins
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Total Time
20 mins
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Servings
6 servings
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Calories
251 kcal
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Course
Main Course
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Cuisine
Middle Eastern
Chickpea, Spinach and Mushroom Sauté
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A simple vegan meatless one-pot meal with seared mushrooms, chickpeas, spinach and seasonings, topped with sunflower seeds.
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Ingredients
- 3 tablespoons olive oil
- 8 ounces white mushroom sliced
- 1/2 teaspoon crushed red pepper flakes or more to taste
- 1/2 teaspoon basil dried
- 1/4 teaspoon paprika
- 1/2 teaspoon garlic crushed
- 3 1/2 cups chickpeas 1 1/2 cups dry) OR 2 cans chickpeas/garbanzo beans (15 oz. each, soaked and cooked, drained and rinsed, or garbanzo beans
- 2 tablespoons water
- 3 cups spinach 5 ounces, or baby kale, tightly packed
- salt to taste
- black pepper to taste
- 2 tablespoons sunflower seeds optional topping, roasted, salted
Instructions
- Heat olive oil in a sauté pan over medium till hot but not smoking. Place the mushroom slices into the pan. Let them fry undisturbed for 3 minutes.
- Stir and continue frying till the mushrooms are golden brown. Season with salt and pepper. Add the red pepper flakes, basil, and paprika. If spice sensitive, start with just 1/4 tsp of crushed red pepper-- you can always add more to taste later. I like it with a kick, so I add 1/2 tsp. Stir seasonings to coat the mushrooms. Add the garlic last. Stir and cook for 1 minute till fragrant.
- Stir in the chickpeas till all ingredients are well combined. Let the chickpeas heat up for 2 minutes, stirring as they warm.
- Pour 2 tbsp water into the bean and mushroom mixture and bring to a boil. Meanwhile, place the fresh spinach or baby kale over the top of the chickpeas. It will seem like a lot of greens at first, but they will shrink up a lot as they cook.
- Reduce heat to medium low. Cover the pan and allow spinach to cook over medium heat for about 5 minutes, or until wilted. Stir the spinach into the chickpeas and mushrooms. Season with salt and pepper to taste (I usually use about 1/4 tsp of salt and a large pinch of pepper). Turn heat to medium and let the mixture continue to cook till excess liquid has evaporated.
- Sprinkle with roasted sunflower seeds (optional) and serve. I serve chili pepper flakes on the side for my family so they can spice it more to taste, if desired.
Notes
- You will also need: Large sauté pan with lid
Nutrition Information
Show Details
Calories
251kcal
(13%)
Carbohydrates
29g
(10%)
Protein
10g
(20%)
Fat
11g
(17%)
Saturated Fat
1g
(5%)
Sodium
24mg
(1%)
Potassium
503mg
(11%)
Fiber
8g
(32%)
Sugar
5g
(10%)
Vitamin A
1530IU
(31%)
Vitamin C
6.3mg
(7%)
Calcium
64mg
(6%)
Iron
3.6mg
(20%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 251 kcal
% Daily Value*
| Calories | 251kcal | 13% |
| Carbohydrates | 29g | 10% |
| Protein | 10g | 20% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Sodium | 24mg | 1% |
| Potassium | 503mg | 11% |
| Fiber | 8g | 32% |
| Sugar | 5g | 10% |
| Vitamin A | 1530IU | 31% |
| Vitamin C | 6.3mg | 7% |
| Calcium | 64mg | 6% |
| Iron | 3.6mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
27 reviews
Excellent
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