Chickpea Gravy (fat-free vegan)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Chickpea Gravy1/4 cup all purpose flour2 cups water1 medium sized onion, quartered and thinly sliced3 cloves garlic,minced2 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 saucejuice of 1 lemon1/4 cup nutritional yeast.
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.
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.
Nutritional Info 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
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