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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 226.3
  • Total Fat: 2.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 1,120.0 mg
  • Total Carbs: 41.6 g
  • Dietary Fiber: 8.2 g
  • Protein: 12.9 g

View full nutritional breakdown of Chickpea Gravy (fat-free vegan) calories by ingredient
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Chickpea Gravy (fat-free vegan)

Submitted by: SERENE-VANNOY
Chickpea Gravy (fat-free vegan)

Introduction

Adapted (simplified and defatted) from the Punk Rock Chickpea Gravy in Vegan With A Vengeance, by Isa Chandra Moskowitz. Adapted (simplified and defatted) from the Punk Rock Chickpea Gravy in Vegan With A Vengeance, by Isa Chandra Moskowitz.
Number of Servings: 4

Ingredients

    Chickpea Gravy

    1/4 cup all purpose flour
    2 cups water
    1 medium sized onion, quartered and thinly sliced
    3 cloves garlic,minced
    2 cups cooked chickpeas, drained, or 1 (16 ounce) can, drained and rinsed.
    1 tsp no-salt seasoning (I use Costco's Kirkland Organic No-Salt Blend)
    3 tablespoons soy sauce
    juice of 1 lemon
    1/4 cup nutritional yeast.

Directions

Mix the flour with 2 cups of water until the flour is mostly dissolved. Heat a large skillet (preferably cast iron) over medium heat. Add the onions; cook for about 7-8 minutes, stirring occasionally, until the onions are browned. Add the garlic and saute' for 2 minutes more. Add the chickpeas; use a potato masher to mash them -- you don't want to mash them to paste, just make sure each one is broken up although if there are a few whole ones left that is ok.
Add the seasoning, soy sauce and lemon juice. Scrape the bottom of the pan to loosen any browned bits of onion.
Lower heat and pour the flour mixture into the pan. Stir constantly until a thick gravy forms. Stir in nutritional yeast. If it looks too thick or pasty, add more water and mix well. It may look like it doesn't want any more water added to it, but just keep mixing and it will loosen up. Keep warm until ready to serve.

Number of Servings: 4

Recipe submitted by SparkPeople user SERENE-VANNOY.






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Member Ratings For This Recipe

  • Excellent! I'll definitely make this again. Thanks for sharing! - 8/13/11

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  • This is fantastic! It has all of the wonderful qualities of the gravy of yore with none of the guilt! I made peas and mashed potatoes and it's seriously the best vegetarian meal I've ever had. - 7/22/10

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