Lemony Chickpea Stew With Pasta And Artichokes
This hearty, one-pot meal of chickpeas and pasta is studded with artichoke hearts and ribbons of spinach in a lovely lemony broth for a simple, nutritious meal with elegant flair.
Storage Notes: The stew can be stored covered and refrigerated for up to 3 days.
Two (15-ounce) cans no-salt added chickpeas, drained and rinsed
4 cups low-sodium chicken broth or vegetable broth
3 tablespoons fresh lemon juice, or more as needed
2 tablespoons extra-virgin olive oil
1 medium onion, diced
1 medium carrot, diced
2 cloves garlic, minced
1 sprig fresh rosemary
½ teaspoon kosher salt, or more as needed
¼ teaspoon freshly ground black pepper
½ cup small whole-wheat pasta, such as elbows or small shells
2 cups frozen artichoke hearts, thawed and cut into bite-size pieces
2 cups lightly packed baby spinach leaves, coarsely chopped
Place ½ cup chickpeas, ¼ cup broth and the lemon juice into a medium bowl and mash will a fork until the mixture is fairly smooth.
Heat the oil in a large pot over medium heat until shimmering. Add the onion and carrot and cook, stirring, cook until the onion has softened but not browned, about 6 minutes. Add the garlic and cook, stirring, until fragrant, 1 more minute.
Add the remaining chickpeas, the remaining broth, the rosemary, salt and pepper. Bring to a boil, then reduce the heat to medium-low, cover and simmer for 10 minutes. Stir in the pasta, return to a boil, then reduce the heat to medium and cook, uncovered, stirring occasionally, until the pasta is al dente, about 6 minutes. Discard the rosemary sprig. Add the chickpea puree, then stir in the artichokes and the spinach and cook until the spinach is just wilted and the artichokes have warmed through, about 2 minutes. Taste and season with additional lemon juice and/or salt, if desired.
Serves 4 to 6; makes 6 cups
Nutrition | Per serving (based on 6): 290 calories, 14 g protein, 45 g carbohydrates, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 230 mg sodium, 12 g dietary fiber, 3 g sugar
From nutritionist and cookbook author Ellie Krieger.