Garbanzo Bean Casserole

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Garbanzo Bean Casserole
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
526
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie526 kcal(25 %)
Protein19.15 g(20 %)
Fat20.27 g(17 %)
Carbohydrates76.37 g(51 %)
Sugar added0 g(0 %)
Roughage24.64 g(82 %)
Vitamin A332.05 mg(41,506 %)
Vitamin D0 μg(0 %)
Vitamin E3.64 mg(30 %)
Vitamin B₁0.43 mg(43 %)
Vitamin B₂0.36 mg(33 %)
Niacin7.36 mg(61 %)
Vitamin B₆0.9 mg(64 %)
Folate354.12 μg(118 %)
Pantothenic acid1.71 mg(29 %)
Biotin12.48 μg(28 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C66.5 mg(70 %)
Potassium2,008.33 mg(50 %)
Calcium204.57 mg(20 %)
Magnesium155.05 mg(52 %)
Iron7.33 mg(49 %)
Iodine1.5 μg(1 %)
Zinc3.35 mg(42 %)
Saturated fatty acids2.66 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
3 cups chickpeas (soaked overnight in plenty of cold water)
2 onions (finely diced)
3 cloves garlic (finely diced)
1 piece fresh ginger (the size of a walnut, finely diced)
3 tablespoons olive oil
2 stalks Celery (cut into pieces)
2 Eggplant (diced)
2 zucchini (diced)
8 tomatoes (diced)
1.333 cups vegetable stock
1.333 cups pitted, black Olives (well drained)
1 teaspoon Cumin powder
1 teaspoon Coriander
1 teaspoon Dried rosemary
3 teaspoons sweet paprika
½ teaspoon Chili powder
ground cinnamon
How healthy are the main ingredients?
chickpeasOlivegingerolive oilgarlicrosemary

Preparation steps

1.
Drain the chickpeas and boil in fresh water for around 35 minutes. Pour off the water and leave to drain; the chickpeas must not be completely soft.
2.
Fry the onions, garlic and ginger in hot oil until translucent. Add the celery, aubergines, courgette and tomatoes and fry together for 2-3 minutes. Pour over the vegetable stock and simmer for around 15 minutes.
3.
Add the chickpeas and olives and cook for a further 10 minutes or so until the chickpeas are soft and the olives are heated through. Add the spices and season to taste with salt and ground black pepper.