Mediterranean Chickpea Casserole with Spinach and Feta

Mediterranean Chickpea Casserole with Spinach and Feta
Fat 39%Carbs 44%Protein 17%
Percent Calories

1 serving of mediterranean chickpea casserole with spinach and feta contains 411 Calories. The macronutrient breakdown is 44% carbs, 39% fat, and 17% protein. This is a good source of protein (33% of your Daily Value), fiber (45% of your Daily Value), and potassium (20% of your Daily Value).

Makes
4 servings
Prep Time
10 minutes
Cook Time
40 minutes

Ingredients

Directions

  1. Preheat the oven to broil.
  2. Heat a large 12" skillet over medium-high heat. Add olive oil and diced onion, cooking for 5 minutes until softened and translucent.
  3. Reduce heat to medium, add garlic, and cook for another 2 minutes. Stir in tomatoes, vegetable broth, bay leaves, oregano, cloves, allspice, and cayenne. Cover and bring to a boil, cooking for 20 minutes.
  4. Remove the lid and stir the mixture. Add chickpeas and cook uncovered for 10-15 minutes until the liquid reduces by about one third.
  5. Stir in spinach until it begins to wilt. Season with sugar, lemon juice, salt, and pepper to taste. Remove bay leaves.
  6. Crumble feta cheese over the chickpea mixture. Broil in the oven until the sauce bubbles and the cheese is golden brown, about 5 minutes.
  7. Garnish with chopped parsley and serve.

Nutrition Facts

For 1 serving of mediterranean chickpea casserole with spinach and feta (514g)

NutrientValue%DV
Calories411
Fats19g 24%
Saturated fats7g 35%
Trans fats0g
Cholesterol33mg 11%
Sodium1423mg 62%
Carbs47g 17%
Net carbs35g
Fiber13g 45%
Sugar12g
Protein19g
Calcium349mg 35%
Iron6mg 71%
Potassium917mg 20%
Vitamin D0.2μg 1%
Vitamins and Minerals
Alpha carotene0.1μg
Beta carotene1698μg
Caffeine0mg
Choline90mg 16%
Copper1mg 63%
Fluoride0μg
Folate (B9)130μg 32%
Lycopene7659μg
Magnesium109mg 26%
Manganese2mg 92%
Niacin3mg 17%
Pantothenic acid1mg 26%
Phosphorus338mg 48%
Retinol47μg
Riboflavin (B2)1mg 40%
Selenium11μg 19%
Theobromine0mg
Thiamine0.2mg 17%
Vitamin A IU2994IU
Vitamin A189μg 21%
Vitamin B121μg 26%
Vitamin B61mg 103%
Vitamin C31mg 34%
Vitamin D IU6IU
Vitamin D20μg
Vitamin D30.2μg
Vitamin E4mg 24%
Vitamin K187μg 156%
Zinc3mg 27%
Sugars
Sugar12g
Sucrose3g
Glucose5g
Fructose4g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats7g 35%
Monounsaturated fats8g
Polyunsaturated fats3g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.2g
Glutamic acid3g
Glycine1g
Histidine0.5g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.3g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine1g
Valine1g

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