Chickpeas and Pork with Tomatoes

5
Average: 5 (3 votes)
(3 votes)
Chickpeas and Pork with Tomatoes

Chickpeas and Pork with Tomatoes - In addition to great taste, this dish brings plenty of high-quality protein to the plate.

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 14 h.
Ready in
Calories:
340
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie340 kcal(16 %)
Protein42 g(43 %)
Fat8 g(7 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.7 μg(4 %)
Vitamin E4.2 mg(35 %)
Vitamin B₁1.5 mg(150 %)
Vitamin B₂0.4 mg(36 %)
Niacin15.6 mg(130 %)
Vitamin B₆0.9 mg(64 %)
Folate180 μg(60 %)
Pantothenic acid1.9 mg(32 %)
Biotin14.6 μg(32 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C29 mg(31 %)
Potassium1,054 mg(26 %)
Calcium84 mg(8 %)
Magnesium97 mg(32 %)
Iron5.5 mg(37 %)
Iodine9 μg(5 %)
Zinc5 mg(63 %)
Saturated fatty acids1.7 g
Uric acid297 mg
Cholesterol74 mg

Ingredients

for
4
Ingredients
150 grams dried chickpeas
400 grams ripe tomatoes
600 grams Pork (ready to cook; loin)
1 garlic
1 onion
1 red chile pepper
½ bunch curly parsley
1 tablespoon Canola oil
salt
peppers
1 teaspoon dried oregano
100 milliliters dry white wine
250 milliliters Beef broth
How healthy are the main ingredients?
Porktomatochickpeasparsleyoreganogarlic

Preparation steps

1.

Soak chickpeas overnight in cold water. Then drain in a colander.

2.

Blanch tomatoes in boiling water, rinse in cold water, peel, quarter and remove seeds. Cut into small cubes.

3.

Rinse pork under cold water, pat dry and cut into bite-sized cubes. Peel garlic and onion and chop finely.

4.

Rinse chile pepper, cut in half lengthwise, remove seeds and finely chop. Rinse the parsley, shake dry and finely chop leaves.

5.

Heat oil in a large pan. Fry meat for 6-7 minutes. Add salt and pepper and remove.

6.

Add the onion and garlic to the pan and sauté over medium heat. Add pork back to the pan with the chickpeas, chile pepper and tomatoes. Season with salt, pepper and oregano and deglaze with wine. Pour in broth, cover and simmer over medium heat for 1 1/2 hours.

7.

Mix in the parsley and serve.