Cornmeal Dumplings with Garbanzos

Name: Cornmeal Dumplings with Garbanzos
Total time: 55 min
Yield: 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 large zucchini (chopped); 8 ounces canned Chickpeas (garbanzo beans); 8 ounces canned chopped tomato; 2 tablespoons tomato puree; 0.5 tablespoon Cider vinegar; 3.5 ounces water; 7 ounces Cherry tomatoes; salt; peppers; 5 ounces Polenta; 0.5 teaspoon salt; peppers; salt; peppers; Sesame seeds; Cilantro

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Difficulty:

moderate

Difficulty

Preparation:

55 min.

Preparation

Calories:

355

calories

Calories

How many calories can I eat?

Healthy, because

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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)

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 %)

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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

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Ingredients

for

servings

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
large zucchini (chopped); 8 ounces
canned 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

How healthy are the main ingredients?

olive oil onion garlic salt Polenta salt

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Preparation steps

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

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 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 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.