Protein-Packed Vegetarian Recipe

Chickpea and Carrot Stew

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Average: 5 (2 votes)
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Chickpea and Carrot Stew

Chickpea and carrot stew - Vegetarian soul food that warms from the inside out

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 13 h.
Ready in
Calories:
367
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie367 cal.(17 %)
Protein16 g(16 %)
Fat11 g(9 %)
Carbohydrates43 g(29 %)
Sugar added0 g(0 %)
Roughage15.5 g(52 %)
Vitamin A2.4 mg(300 %)
Vitamin D0 μg(0 %)
Vitamin E5.4 mg(45 %)
Vitamin K264 μg(440 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.8 mg(40 %)
Vitamin B₆0.7 mg(50 %)
Folate247 μg(82 %)
Pantothenic acid1.4 mg(23 %)
Biotin13.2 μg(29 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C17 mg(18 %)
Potassium1,120 mg(28 %)
Calcium211 mg(21 %)
Magnesium133 mg(44 %)
Iron5.5 mg(37 %)
Iodine26 μg(13 %)
Zinc2.2 mg(28 %)
Saturated fatty acids2.4 g
Uric acid112 mg
Cholesterol4 mg
Complete sugar15 g

Ingredients

for
4
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
How healthy are the main ingredients?
carrotolive oilKaleTomato pastethymerosemary

Preparation steps

1.

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.

2.

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.

3.

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.

4.

Pour yogurt into a small bowl. Sprinkle remaining cumin on top. Sprinkle chickpea-carrot stew with chili flakes and serve with yogurt.

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