Cornmeal Dumplings with Garbanzos

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Cornmeal Dumplings with Garbanzos
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Difficulty:
moderate
Difficulty
Preparation:
55 min.
Preparation
Calories:
355
calories
Calories

Healthy, because

Even smarter

Nutritional values

Although it doesn't contain meat, this dish is packed with protein thanks to the large amount of garbanzo beans.

Don't forget to garnish this dish with cilantro! Not only does the herb add valuable flavor, but it contains a lot of vitamins, including vitamins A, C, E and K.

1 serving contains
(Percentage of daily recommendation)
Calorie355 kcal(17 %)
Protein14.23 g(15 %)
Fat8.91 g(8 %)
Carbohydrates53.15 g(35 %)
Sugar added0 g(0 %)
Roughage11.65 g(39 %)
Vitamin A761.77 mg(95,221 %)
Vitamin D0 μg(0 %)
Vitamin E0.49 mg(4 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.18 mg(16 %)
Niacin1.55 mg(13 %)
Vitamin B₆0.19 mg(14 %)
Folate181.14 μg(60 %)
Pantothenic acid0.23 mg(4 %)
Biotin3.79 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C25.48 mg(27 %)
Potassium690.87 mg(17 %)
Calcium162.51 mg(16 %)
Magnesium83.4 mg(28 %)
Iron3.42 mg(23 %)
Iodine19.21 μg(10 %)
Zinc2.34 mg(29 %)
Saturated fatty acids1 g
Cholesterol0 mg
Author of this recipe:

Ingredients

for
4
Ingredients
2 tablespoons
olive oil (plus extra for drizzling)
1
onion (finely chopped)
2 cloves
garlic (finely chopped)
1 teaspoon
2
large Carrot (diced and chopped)
1
large zucchini (chopped)
8 ounces
canned Chickpeas (garbanzo beans)
8 ounces
canned chopped tomato
2 tablespoons
½ tablespoon
3 ½ ounces
7 ounces
5 ounces
½ teaspoon
To garnish
How healthy are the main ingredients?
olive oiloniongarlicsaltPolentasalt

Preparation steps

1.

1 Heat the oil in a pan over medium heat and add the onion and garlic. Cook for 2 minutes, then add the paprika, carrots, zucchini, and chickpeas and stir well.

2.
2 Add the chopped tomatoes, tomato puree, vinegar and water, cover and simmer gently for 15–20 minutes, stirring occasionally. Season to taste with salt and pepper.
3.

3 Heat the oven to 350°F. Line a baking tray with non-stick baking paper.

4.
4 Heat the stock to a boil in a pan, then sprinkle in the polenta whisking constantly. Reduce the heat and cook for 2-3 minutes, stirring until thick. Remove from the heat and set aside to cool. Season to taste with salt and pepper.
5.
5 Scoop the mixture into 12 dumplings and place on the baking tray. Place the cherry tomatoes on the tray and drizzle lightly with oil. Bake for about 12 minutes until the dumplings are golden.
6.
6 Spoon the vegetable mixture onto warm serving plates and top with the dumplings and cherry tomatoes. Sprinkle the dumplings with sesame seeds. Garnish with torn coriander.