Slow-Cooker Mediterranean Chicken & Chickpea Soup
Makes 12 servings
1½ cups dried chickpeas, soaked overnight
4 cups water
1 large yellow onion, finely chopped
1 (15 ounce) can no-salt-added diced tomatoes, preferably fire-roasted
2 tablespoons tomato paste
4 cloves garlic, finely chopped
1 bay leaf
4 teaspoons ground cumin
4 teaspoons paprika
¼ teaspoon cayenne pepper
¼ teaspoon ground pepper
2 pounds bone-in chicken thighs, skin removed, trimmed
1 (14 ounce) can artichoke hearts, drained and quartered
¼ cup halved pitted oil-cured olives
½ teaspoon salt
¼ cup chopped fresh parsley or cilantro
- Drain chickpeas and place in a 6-quart or larger slow cooker. Add 4 cups water, onion, tomatoes and their juice, tomato paste, garlic, bay leaf, cumin, paprika, cayenne and ground pepper; stir to combine. Add chicken.
- Cover and cook on Low for 8 hours or High for 4 hours.
- Transfer the chicken to a clean cutting board and let cool slightly. Discard bay leaf. Add artichokes, olives and salt to the slow cooker and stir to combine. Shred the chicken, discarding bones. Stir the chicken into the soup. Serve topped with parsley (or cilantro).
Nutrition per serving (1 cup): Calories 223; Fat 7.5g; Carbohydrates 22g: Protein 22g.
Tip: To make ahead: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
Recipe from: Eating Well Magazine. March 2019. Also available on www.eatingwell.com.
Peanut Butter and Maple Protein Bars
Makes 10 servings
2 cups quinoa flakes or quick oats
1 teaspoon ground cinnamon
½ teaspoon sea salt(optional)
1 heaping cup unsalted peanut or almond butter
1/3 cup pure maple syrup
½ teaspoon pure vanilla
- Line an 8-by-8-inch baking pan with parchment paper or coat with oil.
- Combine quinoa flakes or oats, cinnamon and salt in medium-large mixing bowl.
- In a small saucepan, on medium-low heat, combine the nut butter and maple syrup. Stir until well combined. Remove from heat and stir in vanilla.
- Add the saucepan mixture to the dry ingredients and mix well. If the batter looks dry, you can add a little bit of milk. Since the mixture is thick, it takes a few minutes to mix well. You can use your hand to blend together.
- Add the mixture into the baking dish and press down evenly and firmly so it sticks together (the back of a spoon works well for this).
- Cover with plastic wrap and refrigerate for at least 30 minutes to set (over night is best).
- Slice bars with sharp knife or pizza cutter and serve. Store in a sealed container in the refrigerator or freezer.
Nutrition per serving (bar): Calories 242; Fat 14g; Carbohydrate 24g; Protein 9g.