How to Make Soups & Stews - SNAP4CT Recipe

chickpeas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are lower in calories and cook faster.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil offers a similar flavor with a higher smoke point.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water with seasoning

Homemade broth can be lower in sodium.

spinach

🥗Healthier: kale

💰Cheaper: frozen spinach

Frozen spinach is often more affordable and retains nutrients.

Heat 2 tablespoons of olive oil in a pot over high heat until hot.

Add chopped onion and minced garlic; sauté for a few minutes until fragrant.

Add 2 cups of fresh spinach to the pot and cook until wilted.

Add 1 can of rinsed and drained chickpeas to the pot.

Stir in 1 can of low-sodium chopped tomatoes.

Add 0.5 teaspoon of cumin and 1.5 teaspoons of paprika; mix well.

Pour in 2 cups of low-sodium chicken stock and bring to a simmer.

Add golden raisins and cover the pot to help them plump up, cooking for about 7 minutes.

After 7 minutes, add 2 tablespoons of red wine vinegar and stir to combine.

Serve the stew in a bowl.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary