Dinner
Garbanzo Veggie Mash
| Total time:
| Prep:
| Cook:
| Servings:
|
| 15 min |
5 min |
10 min |
3 |
Dietary Restrictions
VegetarianDairy-freeEgg-freePeanut-freeTree-nut-freeFish-freeShellfish-freeSoy-FreePork-FreeRed meat-freeSesame-Free
Ingredients
-
1
chickpeas canned low sodium
-
2
carrot
-
1/4
Cup
parsley
-
1
Teaspoon
cumin
-
1
Teaspoon
garlic powder
-
1/4
Teaspoon
black pepper
-
1
Tablespoon
olive oil
-
1
Cup
spinach
-
1/4
Cup
panko crumbs
Directions
-
Add carrots to a pot and fill with water. Bring to a boil, reduce to a simmer, and cook until carrots are soft.
-
While the carrots are cooking, take your can of chickpeas and reserve 1/4 of the liquid inside of the can. Place the liquid in a bowl and whisk on high with an electric mixer for 8 minutes until frothy stiff peaks form.
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Nutrition Facts per Serving
| Nutrient |
Amount |
| Calories
| 282 kcal |
| Fat
| 9 g |
| Carbohydrates
| 41 g |
| Protein
| 12 g |
| Fiber
| 11 g |
| Sugar
| 8 g |
| Sodium
| 397 mg |
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