Slow-Cooker Mediterranean Stew

Ingredients

• Diced and Fire Roasted Tomatoes

  Trader Joe's

  28 oz or 794g

• Swanson Broth, Certified Organic Vegetable Broth

  3 cup or 705g

• Onions

  Raw

  1 cup, chopped or 160g

• Carrots

  Raw

  ¾ cup chopped or 96g

• Garlic

  Raw

  4 cloves, minced or 12g

• Oregano

  Spices, dried

  1 tsp, leaves or 1g

• Salt

  Table

  ¾ tsp or 5g

• Crushed red pepper flakes

  ½ tsp or 0.2g

• Pepper

  Spices, black

  ¼ tsp or 0.5g

• Chickpeas

  (garbanzo beans, bengal gram), mature seeds, canned

  15 oz or 425g

• Organic Lacinato Kale

  Freshdirect

  8 cup raw or 536g

• Lemon juice

  Raw

  1 tbsp or 15g

• Olive oil

  Salad or cooking

  3 tbsp or 41g

• Basil

  Fresh

  10 leaf, whole or 5g

• Lemons

  Raw, without peel

  6 slice (1/8 lemon) or 42g

Directions

1. Combine tomatoes, broth (low sodium if desired), onion, carrot, garlic, oregano, salt (adjusted to taste based on broth), crushed red pepper and pepper in a 4-quart slow cooker. Cover and cook on Low for 6 hours.
2. Measure 1/4 cup of the cooking liquid from the slow cooker into a small bowl. Add 2 tablespoons chickpeas; mash with a fork until smooth.
3. Add the mashed chickpeas, kale, lemon juice and remaining whole chickpeas to the mixture in the slow cooker. Stir to combine. Cover and cook on Low until the kale is tender, about 30 minutes.
4. Ladle the stew evenly into 6 bowls; drizzle with oil. Garnish with basil. Serve with lemon wedges, if desired.

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