Hvor mange kalorier er der i Chickpeas and Spinach Sauté?

En portion har 193 kcal. Opskriften giver 4 portioner (1.25 cup servings hver).

Hvor meget protein er der i Chickpeas and Spinach Sauté?

10 g protein pr. portion med 28 g kulhydrat og 7 g fedt.

Hvad skal jeg bruge til Chickpeas and Spinach Sauté?

11 ingredienser: 1 tablespoon vegetable oil, 1 yellow onion (peeled and chopped), 1 clove garlic (peeled and minced), 1 celery stalk (chopped), 1 carrot (chopped) og 1 can (14.5 oz) low-sodium diced tomatoes (including liquid) ….

Chickpeas and Spinach Sauté

Name: Chickpeas and Spinach Sauté
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1 tablespoon vegetable oil; 1 yellow onion (peeled and chopped); 1 clove garlic (peeled and minced); 1 celery stalk (chopped); 1 carrot (chopped); 1 can (14.5 oz) low-sodium diced tomatoes (including liquid); 1 can (16 oz) low-sodium chickpeas (drained and rinsed with cold water); 1/4 cup water; 1 package (10 oz) frozen spinach (kale can be used instead of spinach); 1 teaspoon fresh lemon juice (or red vinegar); 1/4 teaspoon crushed red pepper flakes

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

Sautéed veggies simmered with a can of tomatoes, chickpeas and wilted spinach make up this colorful dish. This recipes calls for chickpeas and spinach but a.

193kcal pr. portion

10 gprotein

28 gkulhydrat

7 gfedt

4portioner (1.25 cup servings)

Forberedelse: 20 min · Tilberedning: 30 min

Ingredienser

1 tablespoon vegetable oil næringsindhold
1 yellow onion (peeled and chopped) næringsindhold
1 clove garlic (peeled and minced) næringsindhold
1 celery stalk (chopped) næringsindhold
1 carrot (chopped) næringsindhold
1 can (14.5 oz) low-sodium diced tomatoes (including liquid) næringsindhold
1 can (16 oz) low-sodium chickpeas (drained and rinsed with cold water) næringsindhold
1/4 cup water
1 package (10 oz) frozen spinach (kale can be used instead of spinach) næringsindhold
1 teaspoon fresh lemon juice (or red vinegar) næringsindhold
1/4 teaspoon crushed red pepper flakes

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	193 kcal
Fedt i alt	7 g	9 %
Mættet fedt	1 g	5 %
Kolesterol	0 mg	0 %
Natrium	256 mg	11 %
Kulhydrat i alt	28 g	10 %
Kostfibre	10 g	36 %
Sukkerarter i alt	8 g
Tilsat sukker	0 g	0 %
Protein	10 g	20 %
D-vitamin	0 µg	0 %
Calcium	213 mg	16 %
Jern	4 mg	22 %
Kalium	721 mg	15 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

Fremgangsmåde

Put a skillet on the stove on medium high heat. When the skillet is hot, add oil.
Add onion, garlic, celery and carrot and cook about 15 minutes until the mixture is soft and the onions are lightly browned.
Raise the heat to high and add the tomatoes, beans (white beans instead of chickpeas) and water and cook for 5 minutes. Lower the heat to low and top the mixture with the spinach (don’t worry about stirring). Cover and cook until the spinach has thawed and heated throughout, about 10 minutes. Stir well.
Add the lemon juice and red pepper flakes and stir thoroughly.
Serve with cooked quinoa or brown rice.

Noter

Learn more about: Onions Garlic Celery Carrots Tomatoes Spinach Lemons

Kilde

USDA Center for Nutrition Policy and Promotion

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/chickpeas-and-spinach-saute, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.