Chickpea and Carrot Stew
Chickpea and carrot stew - Vegetarian soul food that warms from the inside out
Healthy, because
Even smarter
Nutritional values
With chickpeas it's not just the name that puts you in a good mood, but also the contents. Chickpeas contain a lot of protein and iron. They are also very filling due to their high fiber content.
Like lentils? Then prepare the delicious stew with them. Beans, for example, kidney beans or black-eyed peas, also look good in it. To make this stew vegan just swap the traditional yogurt for a vegan based yogurt or sour cream.
(Percentage of daily recommendation)
| Calorie | 367 cal. | (17 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.5 g | (52 %) |
| Vitamin A | 2.4 mg | (300 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 264 μg | (440 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 247 μg | (82 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 13.2 μg | (29 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 1,120 mg | (28 %) | ||
| Calcium | 211 mg | (21 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 112 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 9 ozs Dried chickpeas
- 2 onions
- 2 garlic cloves
- 2 sprigs thyme
- 1 sprig rosemary
- 26 ozs colorful carrots (with green)
- 6 ozs Kale (a large bunch)
- 2 Tbsps olive oil
- 1 tsp smoked ground paprika
- 1 tsp fennel seeds
- 2 tsps ground Cumin
- 1 tsp Tomato paste
- 24 ozs Vegetable broth
- salt
- peppers
- 5 ozs Yogurt (3.5% fat)
- ½ tsp Red pepper flakes
Preparation steps
Soak chickpeas in cold water overnight. Drain and drain the next day. Peel and finely dice onions and garlic. Wash the herbs, shake dry, pluck off the leaves and needles and set aside some for decoration.
Clean carrots, leaving some green and wash. Cut 2-3 larger carrots into slices, leave the rest whole. Wash and clean kale, pluck green from hard leaf veins and cut into bite-sized pieces.
In an ovenproof skillet or roasting pan, heat oil. Sauté diced onion and garlic with all carrots and kale for 5 minutes over medium heat. Add all spices except 1 tsp cumin and sauté for 2 minutes. Add chickpeas and tomato paste, deglaze with a little stock, simmer for 2 minutes, and then pour in the remaining stock. Bring to the boil once, season with salt and pepper, and cook in a preheated oven at 180 °C / 350 ˚F for 35-40 minutes, stirring occasionally.
Pour yogurt into a small bowl. Sprinkle remaining cumin on top. Sprinkle chickpea-carrot stew with chili flakes and serve with yogurt.
