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Chickpea, Fennel, & Swiss Chard Stew with Brown Rice
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  • prep: 30 min
  • cook: 0 hr
  • total: 30 min
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  • servings:
  • Summary

    A rustic vegetarian stew rich with flavor, texture, and nutrition.

    Ingredients

    • 1 pound dried chickpeas
    • 2 tablespoons extra virgin olive oil
    • 1 medium onion, chopped
    • 2 leeks, sliced, white and light green parts only
    • 4 garlic cloves
    • 1 teaspoon ground coriander
    • 1 teaspoons ground caraway
    • 2 - 3 tablespoons harissa, or to taste, plus extra for serving
    • 2 tablespoons tomato paste
    • 2 fennel bulbs, including fronds
    • 2 bunches of swiss chard
    • 1 bunch of parsley
    • kosher or sea salt to taste
    • 1 recipe Oven Baked Brown Rice

    Instructions

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 2425 % Daily Value *
    • Total Fat: 58 g 89.52%
    • Saturated Fat: 7 g 36.6%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 2820 mg 117.49%
    • Calcium: 481 mg 48.08%
    • Potassium: 4667 mg 133.34%
    • Magnesium: 0 mg 0%
    • Iron: 27 mg 150.5%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 383 g %
    • Dietary Fiber: 67 g 266.64%
    • Sugar: 66 g
    • Protein: 105 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 15 g
    • Vitamin A 136.89%
    • Vitamin C 129.8%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat6
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch22
    • Exchange - Vegetables9
    • Exchange - Lean Meat5
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total4 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total22 oz-eq