Directions:
- Simmer tomatoes, chickpeas, Onion and Garlic Mix, Broccoli and Red Bell Pepper Mix, salt, oregano, pepper, pepper flakes and 1/2 cup water in a medium pot until liquid reduces by half, about 20 minutes. Add artichokes, peas and olives; cook 10 minutes more.
- Quick tip: While cooking, make the filling for the shepherds pie. If not eating immediately, pour into an airtight container and freeze. Otherwise, toss with penne and basil and serve.
- To reheat: Microwave on high 2 minutes; stir; microwave 2 minutes more. Mix with penne and basil.
- Per serving: 380 calories, 6.4 g fat 0.7 g saturated, 69 g carbohydrates, 15 g fiber, 14 g protein Nutritional analysis provided by Self
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 339.4 Kcal (1421 kJ) | ||
| Calories from fat | 64.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.18g | 11% | |
|---|---|---|---|
| Sodium | 1243.92mg | 52% | |
| Potassium | 194.9mg | 4% | |
| Total Carbs | 56.82g | 19% | |
| Sugars | 3.59g | 14% | |
| Dietary Fiber | 7.03g | 28% | |
| Protein | 13.48g | 27% | |
| Vitamin C | 8.8mg | 15% | |
| Iron | 2.8mg | 15% | |
| Calcium | 77.6mg | 8% | |
| Amount Per 100 g | |||
| Calories | 156.03 Kcal (653 kJ) | ||
| Calories from fat | 29.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.3g | 11% | |
|---|---|---|---|
| Sodium | 571.88mg | 52% | |
| Potassium | 89.6mg | 4% | |
| Total Carbs | 26.12g | 19% | |
| Sugars | 1.65g | 14% | |
| Dietary Fiber | 3.23g | 28% | |
| Protein | 6.2g | 27% | |
| Vitamin C | 4.1mg | 15% | |
| Iron | 1.3mg | 15% | |
| Calcium | 35.7mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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