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Artichoke and Garbanzo Stew

Yield Makes 4 to 6 servings
Karen Biggs likes to serve this dish over rice or with slices of hearty bread. Add a tossed salad and it's a meal. Prep and Cook Time: 35 minutes.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion (6 oz.), peeled and chopped
  • About 1 teaspoon salt
  • 4 cloves garlic, peeled and minced
  • 1/4-1/2 teaspoon hot chile flakes
  • 2 carrots (6 to 8 oz. total), peeled and chopped
  • 4 Roma tomatoes (12 oz. total), seeded and chopped
  • 2 cans (15 oz. each) artichoke hearts, drained, rinsed, and quartered
  • 1 can (15 oz.) garbanzos, drained and rinsed
  • 2 cans (15 oz. each) reduced-sodium chicken broth
  • 1 tablespoon chopped fresh sage
  • 1 teaspoon lemon juice
  • Pepper

Nutrition Information

  • calories 167
  • caloriesfromfat 32 %
  • protein 7.5 g
  • fat 5.9 g
  • satfat 0.7 g
  • carbohydrate 22 g
  • fiber 4.9 g
  • sodium 765 mg
  • cholesterol 0.0 mg

How to Make It

  1. Set a 4- to 6-quart pan over medium-high heat. Add oil, onion, and 1 teaspoon salt. Stir often until onion becomes translucent, about 3 minutes. Add garlic and chile flakes. Stir until garlic softens, 1 to 2 minutes. Add carrots, tomatoes, artichoke hearts, garbanzos, and chicken broth. Bring to a boil, then reduce heat. Cover and simmer until carrots are tender when pierced, about 15 minutes.

  2. Season with sage, lemon juice, salt, and pepper to taste. Ladle into bowls.