Chickpea, Beef & Veggie Skillet
This 30-minute meal is loaded with protein, fibre and iron and perfect for those busy weeknights when you need supper on the table NOW!
Servings 4 servings
Calories 505
Ingredients
- 2 tsp (10 mL) canola oil
- 4 cups (1 L) cooked or canned chickpeas, drained & rinsed (see notes)
- 1 lb (500 g) extra lean ground beef
- 1/2 cup (125 mL) red bell pepper, diced
- 1 clove garlic, minced
- 1 tsp (5 mL) cumin
- 1 tsp (5 mL) chili powder
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) black pepper
- 1 cup 250 mL reduced sodium beef or vegetable broth
- 1 cup (250 mL) baby spinach, chopped
- 1/2 cup (125 mL) minced cilantro
- couscous, rice, naan or pita, for serving
Instructions
- Preheat a large skillet over high heat. Add oil and swirl to coat the bottom of the pan. Add chickpeas and cook, stirring occasionally, until chickpeas turn golden and start to pop, 8-10 minutes. Transfer to a bowl and set aside.
- Lower the heat to medium-high and add ground beef, bell pepper, and garlic to the skillet. Cook, breaking the meat up into smaller pieces, until bell pepper is softened and meat is cooked through, about 5 minutes.
- Add cumin, chili powder, salt and pepper to the skillet. Stir to coat, then add broth and spinach. Bring mixture to a simmer, stirring and scraping the browned bits on the bottom of the pan. Lower heat and continue to cook, until liquid has reduced and thickened slightly, about 2-3 minutes more.
- Remove skillet from heat, return chickpeas to the pan, along with the cilantro, and stir to combine. Garnish with more cilantro and serve with rice or pita, if desired.
Notes
- Two 19 oz (540 mL) cans of chickpeas, drained & rinsed will yield 4 cups (1 L) cooked chickpeas.
Nutrition
Serving Size: 0.25of recipe | Calories: 505 | Total Fat: 18g | Saturated Fat: 5g | Carbohydrate: 47g | Fibre: 13g | Sugars: 9g | Protein: 39g | Cholesterol: 74mg | Sodium: 528mg | Potassium: 972mg | Iron: 8mg