Vegetarian

Chickpea Gravy (fat-free vegan) is for Dinner.

Chickpea Gravy (fat-free vegan) takes 10 minutes to prepare.

Chickpea Gravy (fat-free vegan) takes 20 minutes to cook.

Chickpea Gravy (fat-free vegan) makes 4 servings.

The ingredients for Chickpea Gravy (fat-free vegan) are:

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.

Here is how you make Chickpea Gravy (fat-free vegan):

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: 4Recipe submitted by SparkPeople user SERENE-VANNOY.

The nutritional information for Chickpea Gravy (fat-free vegan) is:

• 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

The dietary needs meet for Chickpea Gravy (fat-free vegan) is Vegan