Ingredients and Weight:
- Swiss chard, 2 large bunches (about 1.5 pounds)
- Garbanzo beans (chickpeas), canned, 2 (15-ounce) cans
- Tomatoes, fresh, 6 medium (about 2 pounds)
- Garlic, 3 cloves, minced
- Onion, 1 medium, chopped
- Olive oil, 1/4 cup
- Chicken broth, low-sodium, 1 cup
- Dried oregano, 1 teaspoon
- Salt and black pepper, to taste
Preparation Time:
15 minutes
Cooking Time:
30 minutes
Difficulty Level:
2 (Easy)
Preparation Method Steps:
- Trim and wash the Swiss chard. Chop the leaves and set aside.
- Rinse and drain the garbanzo beans.
- Core and dice the tomatoes.
- Heat the olive oil in a large skillet over medium heat. Add the garlic and onion, and cook until softened.
- Add the Swiss chard and stir to wilt.
- Add the tomatoes, garbanzo beans, chicken broth, and oregano. Bring to a simmer.
- Season with salt and black pepper to taste.
- Simmer for about 20 minutes, or until the tomatoes have softened and the flavors have blended.
Nutritional Information:
(per serving)
Calories: 200
Fat: 5g (1g saturated)
Cholesterol: 0mg
Sodium: 500mg
Carbohydrates: 30g (5g fiber, 10g sugar)
Protein: 10g
Dish Characteristics:
- Vegetarian-friendly
- Rich in fiber and vitamins
- Flavorful and aromatic with a tangy tomato base
- Can be served as a side dish, main course, or salad
User Comments:
- "Absolutely delicious! The flavors of the tomatoes, Swiss chard, and garbanzo beans complement each other perfectly."
- "A healthy and satisfying dish that is perfect for lunch or dinner."
- "I love the vibrant red color of the tomatoes and the bright green of the Swiss chard."
Special Precautions and Tips:
- If you don't have canned garbanzo beans, you can use dried beans and soak them overnight before cooking.
- To add a bit of spice, add a pinch of red pepper flakes.
- Serve with crusty bread or rice to soak up the juices.
