Bean Stew

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Bean Stew
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Health Score:
Health Score
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
450
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie450 kcal(21 %)
Protein19.36 g(20 %)
Fat14.93 g(13 %)
Carbohydrates66.12 g(44 %)
Sugar added0 g(0 %)
Roughage13.22 g(44 %)
Vitamin A272.07 mg(34,009 %)
Vitamin D0.1 μg(1 %)
Vitamin E0.7 mg(6 %)
Vitamin B₁0.45 mg(45 %)
Vitamin B₂0.37 mg(34 %)
Niacin5.96 mg(50 %)
Vitamin B₆0.59 mg(42 %)
Folate227.23 μg(76 %)
Pantothenic acid0.67 mg(11 %)
Biotin4.59 μg(10 %)
Vitamin B₁₂0.42 μg(14 %)
Vitamin C44.81 mg(47 %)
Potassium1,267.81 mg(32 %)
Calcium214.31 mg(21 %)
Magnesium93.15 mg(31 %)
Iron4.84 mg(32 %)
Iodine1.82 μg(1 %)
Zinc2.85 mg(36 %)
Saturated fatty acids8.54 g
Cholesterol42.3 mg
Author of this recipe:
How healthy are the main ingredients?
garlicTurmerictomatosaltFeta cheese

Ingredients

for
4
Ingredients
2 cups
canned chickpeas
1
onion (peeled and finely chopped)
1 clove
garlic (peeled and finely chopped)
4 cups
potatoes (peeled)
2 tablespoons
½ teaspoon
1 teaspoon
freshly grated Ginger root (grated)
1 tablespoon
1 tablespoon
1 ⅔ cups
1.333 cups
frozen, green peas (thawed)
2
tomatoes (washed; cored and diced)
salt (to taste)
cayenne pepper (to taste)
cup
crumbled Feta cheese (for garnish)
saffron threads (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.