Bean Stew
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
492
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.1 g | (34 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 27.2 μg | (45 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 874 mg | (22 %) | ||
| Calcium | 210 mg | (21 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 44 μg | (22 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 11.8 g | |||
| Uric acid | 258 mg | |||
| Cholesterol | 47 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 cups canned chickpeas
- 1 onion (peeled and finely chopped)
- 1 clove garlic cloves (peeled and finely chopped)
- 4 cups potatoes (peeled)
- 2 Tbsps Ghee
- ½ tsp Turmeric
- 1 tsp freshly grated ginger (grated)
- 1 Tbsp Garam Masala
- 1 Tbsp Chickpea flour
- 1 ⅔ cups vegetable stock
- 1.333 cups frozen, green peas (thawed)
- 2 Tomatoes (washed; cored and diced)
- salt (to taste)
- cayenne pepper (to taste)
- ⅔ cup crumbled Feta (for garnish)
- Saffron (for garnish)
Preparation
Kitchen utensils
1 Small pot, 1 Skillet, 1 Small baking dish, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Whisk, 1 Slotted spatula, 1 Meat mallet, 1 Kitchen twine, 1 Plastic wrap, 1 Plate
Preparation steps
1.
Rinse the chickpeas in a colander under cold running water and let drain.
2.
Cut the potatoes into bite-size cubes.
3.
Heat the ghee in a large pot or skillet. Saute the onions until translucent, about for 4 minutes. Add the garlic, turmeric, ginger and garam masala, stir to incorporate. Add the chickpeas and cubed potatoes. Dust with chickpea flour and pour in the vegetable broth. Simmer for about 15 minutes. Add the green peas and tomatoes and simmer for an additional 8 to 10 minutes. Season with salt and cayenne pepper.
4.
Spoon into individual bowls. Sprinkle with feta cheese and saffron threads. Serve.
