Protein-Packed Dinner

Chickpea Chorizo Stew

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Chickpea Chorizo Stew
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
469
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie469 cal.(22 %)
Protein19 g(19 %)
Fat24 g(21 %)
Carbohydrates44 g(29 %)
Sugar added0 g(0 %)
Roughage11.2 g(37 %)
Vitamin A1.6 mg(200 %)
Vitamin D0 μg(0 %)
Vitamin E4.6 mg(38 %)
Vitamin K53.7 μg(90 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.9 mg(74 %)
Vitamin B₆0.9 mg(64 %)
Folate136 μg(45 %)
Pantothenic acid1.8 mg(30 %)
Biotin12.6 μg(28 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C65 mg(68 %)
Potassium1,605 mg(40 %)
Calcium163 mg(16 %)
Magnesium113 mg(38 %)
Iron4.5 mg(30 %)
Iodine17 μg(9 %)
Zinc3.1 mg(39 %)
Saturated fatty acids7 g
Uric acid239 mg
Cholesterol33 mg
Complete sugar14 g

Ingredients

for
4
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
How healthy are the main ingredients?
potatoTomatochickpeasolive oilTomato pastegarlic clove

Preparation steps

1.

Peel onion and garlic. Halve onions lengthwise and cut into very thin slices. Chop garlic. Remove skin from chorizo sausage and cut into slices.

2.

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.

3.

Add olive oil to a pan and saute chorizo sausage slices. Add onions and garlic and saute until translucent.

4.

Add potatoes, soup vegetables, carrots, canned tomatoes, tomato paste and 3/4 of broth. Season with oregano sprig, salt and pepper.

5.

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.