Prep Time: 5 mins | Cook Time: 15 mins | Servings: Servings: 4 calories: 315.1kcal
Ingredients:
2 tablespoons extra virgin olive oil
½ onion diced
4 cloves garlic minced or grated
1 teaspoon cumin
1 teaspoon ground coriander
1 teaspoon Trader Joe’s Multipurpose Umami Seasoning see notes for substitutions
½ cup vegetable broth or water
1 14 oz can fire roasted diced tomatoes add a second can for a saucier mix if desired
1 14 oz can chickpeas drained and rinsed
¼ teaspoon black pepper freshly ground
2 cups kale chopped
kosher salt to taste
4 ounces feta cheese crumbled
1 tablespoon fresh parsley chopped
4 whole wheat pita bread
Directions:
- Heat the olive oil in a medium skillet over medium-low heat. Add the onions and saute for 4, until translucent.
- Add the garlic and saute for another minute.
- Toss in the cumin, coriander, and umami seasoning and cook for about 20 seconds until fragrant. Add the broth and stir to combine.
- Add the tomatoes, chickpeas, salt, and pepper. Stir to combine and bring to a moderate simmer. Allow to simmer for about 7 minutes, adjusting the heat as needed so it doesn’t simmer too vigorously.
- Give the mixture a quick taste. If your tomatoes are tart, add a pinch of baking soda to neutralize the extra acid.
- Fold in the kale and cook for about 5 minutes, until the greens are tender. Turn on your broiler while everything is simmering.
- Taste and adjust the seasoning before adding the feta cheese.
- Sprinkle the feta cheese over the top of the mixture and transfer to your broiler for 2 minutes to melt the feta.
- Top with the chopped parsley and serve with warmed whole grain pita bread.
Nutrition:
Calories: 315.1kcal | Carbohydrates: 38.2g | Protein: 11.2g | Fat: 14.8g | Saturated Fat: 4.9g | Polyunsaturated Fat: 1.8g | Monounsaturated Fat: 6.8g | Cholesterol: 25.2mg | Sodium: 697.2mg | Potassium: 304.6mg | Fiber: 5.6g | Sugar: 2.8g | Vitamin A: 3621.3IU | Vitamin C: 34.8mg | Calcium: 252.5mg | Iron: 3.1mg
Source: https://parsleyandparm.com/mediterranean-chickpea-skillet/
