Chickpea Stew Indian-Style
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(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 13 h.
Ready in
Calories:
262
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 262 cal. | (12 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 5.5 μg | (9 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 45 μg | (15 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 367 mg | (9 %) | ||
| Calcium | 155 mg | (16 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 220 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams dried chickpeas
- 1 bunch scallions
- 1 green chili pepper
- 2 Tbsps Ghee
- 2 garlic cloves
- 4 Tomatoes
- 1 tsp ginger (freshly grated)
- 150 milliliters Garam Masala
- 150 milliliters Vegetable broth
- Coriander (for garnish)
- salt
Preparation steps
1.
Place the chickpeas in a bowl with cold water to cover and soak overnight. Drain and place in a saucepan with lightly salted cold water to cover by several inches and bring to a boil. Reduce to a simmer and cook until tender, about 20-25 minutes.
2.
Rinse and thinly slice the scallions.
3.
Finely chop the chile.
4.
Peel garlic and chop finely.
5.
Rinse the tomatoes, cut into quarters, remove the seeds and dice.
6.
Heat the ghee in a skillet and add the scallions, chile and garlic and saute until tender. Stir in the tomatoes, ginger and garam masala and add the broth. Stir in the chickpeas, cover and simmer until the flavors have blended and the chickpeas are very tender, 15-20 minutes. Season with salt and serve garnished with cilantro.
