Chickpea Chorizo Stew
Healthy, because
Even smarter
Nutritional values
With plenty of protein, iron and magnesium, chickpeas are little powerballs. We need the protein to maintain and build muscles, iron for blood formation and oxygen transport and magnesium for strong nerves.
If you want to prepare the chickpea chorizo stew vegan, replace the sausage with tofu. Dice the tofu and let it stand in a marinade of olive oil, soy sauce and paprika powder for about 30 minutes. Then fry it in a pan at medium heat and sprinkle it over the finished stew.
(Percentage of daily recommendation)
| Calorie | 469 cal. | (22 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.2 g | (37 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 53.7 μg | (90 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 1,605 mg | (40 %) | ||
| Calcium | 163 mg | (16 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 239 mg | |||
| Cholesterol | 33 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 2 onions
- 2 cloves garlic cloves
- 6 ozs Chorizo (Spanish chorizo)
- 3 Tbsps olive oil
- 18 ozs potatoes
- 1 bunch Soup vegetables (such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion)
- 2 carrots
- 1 can peeled Tomatoes
- 1 Tbsp Tomato paste
- 34 ozs Vegetable broth
- 1 bay leaf
- 1 sprig oregano
- salt
- freshly ground peppers
- 8 ozs can chickpeas
- fresh Savory
Preparation steps
Peel onion and garlic. Halve onions lengthwise and cut into very thin slices. Chop garlic. Remove skin from chorizo sausage and cut into slices.
Scrub and peel potatoes and cut into cubes about 1/2 inch. Rinse, trim and chop the soup vegetables. Peel carrot and cut into thin slices.
Add olive oil to a pan and saute chorizo sausage slices. Add onions and garlic and saute until translucent.
Add potatoes, soup vegetables, carrots, canned tomatoes, tomato paste and 3/4 of broth. Season with oregano sprig, salt and pepper.
Cook covered over low heat for approximately 20-30 minutes (until potatoes are soft). Drain chickpeas, add to the soup and heat briefly. If desired, add remaining broth. Remove bay leaf and oregano sprig and serve garnished with fresh savory.
