Cornmeal Dumplings with Garbanzos
(1 vote)
(1 vote)
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)
(Percentage of daily recommendation)
| Calorie | 355 kcal | (17 %) | ||
| Protein | 14.23 g | (15 %) | ||
| Fat | 8.91 g | (8 %) | ||
| Carbohydrates | 53.15 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.65 g | (39 %) |
more nutritional values
| Vitamin A | 761.77 mg | (95,221 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.49 mg | (4 %) | ||
| Vitamin B₁ | 0.16 mg | (16 %) | ||
| Vitamin B₂ | 0.18 mg | (16 %) | ||
| Niacin | 1.55 mg | (13 %) | ||
| Vitamin B₆ | 0.19 mg | (14 %) | ||
| Folate | 181.14 μg | (60 %) | ||
| Pantothenic acid | 0.23 mg | (4 %) | ||
| Biotin | 3.79 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 25.48 mg | (27 %) | ||
| Potassium | 690.87 mg | (17 %) | ||
| Calcium | 162.51 mg | (16 %) | ||
| Magnesium | 83.4 mg | (28 %) | ||
| Iron | 3.42 mg | (23 %) | ||
| Iodine | 19.21 μg | (10 %) | ||
| Zinc | 2.34 mg | (29 %) | ||
| Saturated fatty acids | 1 g | |||
| Cholesterol | 0 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 tablespoons olive oil (plus extra for drizzling)
- 1 onion (finely chopped)
- 2 cloves garlic (finely chopped)
- 1 teaspoon paprika
- 2 large Carrot (diced and chopped)
- 1 zucchini (chopped)
- 8 ounces chickpeas (garbanzo beans)
- 8 ounces canned chopped tomato
- 2 tablespoons tomato puree
- ½ tablespoon Cider vinegar
- 3 ½ ounces water
- 7 ounces Cherry tomatoes
- salt
- peppers
- 5 ounces Polenta
- ½ teaspoon salt
- peppers
- salt
- peppers
- To garnish
- Sesame seeds
- cilantro
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.
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