African Chickpeas and Beef Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 617 cal. | (29 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 15.2 μg | (25 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 19.7 mg | (164 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 23 μg | (8 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 9.6 μg | (320 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 983 mg | (25 %) | ||
| Calcium | 56 mg | (6 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 6.4 mg | (43 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 11 mg | (138 %) | ||
| Saturated fatty acids | 14.5 g | |||
| Uric acid | 313 mg | |||
| Cholesterol | 136 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 200 grams dried chickpeas
- 200 grams dried Plum
- 1 tsp Cumin
- 1 tsp Coriander
- 800 grams Beef (such as stew meat)
- 10 grams ginger
- 1 shallot
- 2 Tbsps olive oil
- 40 grams butter
- 2 Tbsps olive oil
- ½ tsp ground peppers
- 1 tsp cinnamon
- 250 grams predominantly waxy potatoes
- 1 Tbsp honey
- salt
- cilantro (for garnish)
Preparation steps
Soak chickpeas overnight in a bowl with plenty of cold water. Soak plums as well.
The next day, drain chickpeas and cook in a pot with fresh water for 1 hour.
Preheat the oven to 80°C (approximately 150°F).
Coarsely grind cumin and coriander in a mortar. Rinse beef, pat dry and cut into bite-sized pieces. Peel ginger and grate finely. Peel shallot and chop finely. Heat oil and butter in a roasting pan (or large pot). Add ginger, onion, pepper, cinnamon and coriander-cumin mixture to the roasting pan and sauté for about 1-2 minutes over medium heat. Add meat and fry on all sides for 1-2 minutes, so that meat is coated with spice mixture. Then add enough water until meat is covered. Cover the roasting pan and cook in the preheated oven for 4-5 hours, while stirring occasionally.
Meanwhile, peel potatoes and boil for 30 minutes in a pot of boiling salted water. Then drain. Drain plums and mix in a bowl with chickpeas and potatoes. Add potato mixture to the roasting pan for the last 30-45 minutes of the cooking time.
Cover cooked stew with honey, mix and season to taste with salt and serve garnished with cilantro leaves.
