Easy Vegan + Protein Chickpea Casserole. Mediterranean Diet Recipe In 10 Minutes!

What can I say about chickpeas if not that they are THE BEST legume! Low glycemic index, full of fibre and protein for a healthy diet. Teach your children how to eat healthy with this easy recipe, ready in minutes. Add some kale for a touch of healthy greens!

👉 INGREDIENTS IN ENGLISH: (See below for ingredients in French and Spanish):
– 100g white onion
– 2 big garlic cloves
– 2 branches of rosemary: one as is (will be discarded at the end), the other chopped thinly
– 3 tbsp extra virgin olive oil
– 700g net weight or one glass jar of cooked chickpeas
– 390g net weight or one can of peeled tomatoes
– 800 ml chicken stock
– 50g kale
– 2 pinches of salt
– Pepper

👉 CARBOHYDRATE CONTENT:
✽ One jar of precooked chickpeas contains 88g carbs (once drained)
✽ 150g of onion + kale contain 5g carbs (as a general rule 300g of vegetable equals to 10g carbs)
✽ Can of tomato contains 6g carbs
✽ 800g chicken stock contains 16g carbs

The total amount of carbs for this Mediterranean chickpea casserole is 115g carbs

👉 To calculate the carb content of the food only, I put an empty container on the scale and set it at zero, then add the food. This is the weight of the food only.
Divide this number by the total amount of carbs.
My dish with food only weighs 1,377g. divided by 11,5 = Each 120g of food contains 10g carbs

With love, always
Sophie🧡

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➡️ Website: www.sophiedeville.com
➡️ Instagram: @sophie_de_ville
➡️ Email: [email protected]
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👉 FRANÇAIS/ESPAÑOL – FIND THE TRANSLATION IN YOUR LANGUAGE 🌎
*Ingrédients en Français:
– 80g d’oignon blanc
– 2 grosses gousses d’ail
– 2 branches de romarin : une telle quelle (sera jetée à la fin), l’autre hachée finement
– 3 cuillères à soupe d’huile d’olive extra vierge
– Un bocal en verre de pois chiches cuits
– Une boîte de tomates
– 800 ml de bouillon de poulet
– 50g de chou frisé
– 2 pincées de sel
– Poivre

*Ingredientes en Español:
– 80 g de cebolla blanca
– 2 dientes de ajo grandes
– 2 ramas de romero: una tal cual (se desechará al final), la otra picada finamente
– 3 cucharadas de aceite de oliva virgen extra
– Un bote de cristal de garbanzos cocidos
– Una lata de tomates
– 800 ml de caldo de pollo
– 50 g de col rizada
– 2 pizcas de sal
– Pimienta