Chickpea Ragout with Paneer
Chickpea Ragout with Paneer - Vegetarian feast for cheese fans
Healthy, because
Even smarter
Nutritional values
Paneer - the firm fresh cheese made from cow's milk - has a good portion of calcium, which is good for tooth enamel and bone stability. This chickpea paneer is rich in iron, a trace element needed for blood formation, and contains digestive fiber.
Instead of chickpeas, other legumes are also suitable for the ragout, for example lentils or black beans.
(Percentage of daily recommendation)
| Calorie | 778 cal. | (37 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 18 μg | (30 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 12 mg | (100 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 15.6 μg | (35 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 619 mg | (15 %) | ||
| Calcium | 521 mg | (52 %) | ||
| Magnesium | 149 mg | (50 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 159 μg | (80 %) | ||
| Zinc | 5.5 mg | (69 %) | ||
| Saturated fatty acids | 17.7 g | |||
| Uric acid | 266 mg | |||
| Cholesterol | 74 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 9 ozs Brown basmati rice
- salt
- 2 onions
- 3 garlic cloves
- ¾ oz ginger roots
- 14 ozs Paneer (Indian cheese)
- 4 Tbsps Canola oil
- 1 tsp Mustard seed
- 1 tsp ground Turmeric
- ¼ tsp peppers
- 10 Curry leaves (fresh or dried)
- 14 ozs chickpeas (can; drained weight)
- 14 ozs chunky tomatoes (can)
- 3 ½ ozs Greek yogurt
- 1 handful mint
- 1 splash lemon juice
Preparation steps
Cook washed rice in 2.5 times the amount of salted water according to package directions.
Meanwhile, peel onions and garlic, halve and cut into thin strips. Peel ginger and grate finely. Cut paneer into 1.5 inch pieces.
Heat 2 tablespoons oil in a deep frying pan. Add onions and garlic and sauté, stirring, for 5 minutes over medium heat. Add mustard seeds, ginger, turmeric, pepper and curry leaves and saute for 1-2 minutes, stirring. Remove half of the mixture and set aside.
Rinse and drain the chickpeas and add to the pan. Stir in chunky tomatoes and 8 ounces of water and simmer everything open for 8-10 minutes over medium heat. Then add salt.
Heat remaining oil in another pan. Fry paneer in it for 1-2 minutes on each side over medium heat. Then remove and keep warm if necessary.
Wash mint, shake dry and chop leaves. Mix yogurt with mint and lemon juice. Season the yogurt dip with salt and pepper.
Divide rice among bowls, arrange chickpea ragout and paneer on top. Top everything with the onion mixture set aside and serve with the yogurt dip. Serve with pappadam bread.
