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Send a Meal Blog

Monday, August 07 2017

Give fiber-rich garbanzo beans an overnight rosemary-garlic marinade before braising with fresh sweet corn, cherry tomatoes, carrots, and new potatoes in the slow cooker. Before serving, add spinach and zucchini for a serious showcase of summer veggies. Meals for one.

INGREDIENTS

2 - 15 ounce cans garbanzo beans (chickpeas), rinsed and drained
2 - tablespoons snipped fresh rosemary
2 - tablespoons olive oil
1/2 - teaspoon ground black pepper
2 - cloves garlic, minced
2 - cups cherry or grape tomatoes
2 - ears fresh sweet corn, husked and cut crosswise into quarters
1 - pound small new potatoes
10 - 12 - small baby carrots, peeled
1 - medium onion, cut into 6 to 8 wedges
2 - 14 1/2 ounce cans reduced-sodium chicken broth
4 - cups packaged fresh baby spinach
8 - ounces zucchini, halved lenghwise and cut into 1/4-inch slices
2 - cups chopped cooked chicken (optional)
Shaved Parmesan cheese (optional)


DIRECTIONS

In a large resealable plastic bag combine garbanzo beans, rosemary, oil, pepper and garlic. Seal bag. Refrigerate for at least 12 hours or up to 2 days.


Place undrained marinated chickpeas in a 6-quart slow cooker. Add tomatoes, corn, potatoes, carrots, and onion. Pour broth over vegetables in cooker.


Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
Just before serving, add spinach, zucchini, and, if desired, chicken. Stir until spinach wilts. If desired, top with shaved Parmesan cheese. Serve immediately.


Nutrition Facts (Braised Chickpeas With Mid-Summer Vegetables)
Per serving: 273 kcal cal., 8 g fat (1 g sat. fat, 2 g polyunsaturated fat, 4 g monounsatured fat), 0 mg chol., 716 mg sodium, 42 g carb., 11 g fiber, 13 g sugar, 12 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
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