Garbanzo Bean Casserole

Name: Garbanzo Bean Casserole
Total time: 1 h 30 min
Yield: 4
Cuisine: African, Moroccan
Ingredients: 3 cups chickpeas (soaked overnight in plenty of cold water); 2 onions (finely diced); 3 cloves garlic (finely diced); 1 piece fresh Ginger root (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 powder; 1 teaspoon Dried rosemary; 3 teaspoons sweet paprika; 0.5 teaspoon Chili powder; ground cinnamon

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Health Score:

8,5 / 10

Difficulty:

easy

Difficulty

Preparation:

30 min.

Preparation

ready in 1 hr 30 min.

Ready in

Calories:

526

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	526 kcal	(25 %)
Protein	19.15 g	(20 %)
Fat	20.27 g	(17 %)
Carbohydrates	76.37 g	(51 %)
Sugar added	0 g	(0 %)
Roughage	24.64 g	(82 %)

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more nutritional values

Vitamin A	332.05 mg	(41,506 %)
Vitamin D	0 μg	(0 %)
Vitamin E	3.64 mg	(30 %)
Vitamin B₁	0.43 mg	(43 %)
Vitamin B₂	0.36 mg	(33 %)
Niacin	7.36 mg	(61 %)
Vitamin B₆	0.9 mg	(64 %)
Folate	354.12 μg	(118 %)
Pantothenic acid	1.71 mg	(29 %)
Biotin	12.48 μg	(28 %)
Vitamin B₁₂	0 μg	(0 %)
Vitamin C	66.5 mg	(70 %)
Potassium	2,008.33 mg	(50 %)
Calcium	204.57 mg	(20 %)
Magnesium	155.05 mg	(52 %)
Iron	7.33 mg	(49 %)
Iodine	1.5 μg	(1 %)
Zinc	3.35 mg	(42 %)
Saturated fatty acids	2.66 g
Cholesterol	0 mg

Author of this recipe:

EAT SMARTER

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Ingredients

for

servings

Ingredients: 3 cups
chickpeas (soaked overnight in plenty of cold water); 2
onions (finely diced); 3 cloves
garlic (finely diced); 1 piece
fresh Ginger root (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 powder; 1 teaspoon
Dried rosemary; 3 teaspoons
sweet paprika; ½ teaspoon
Chili powder; ground cinnamon

How healthy are the main ingredients?

chickpea garlic Celery Eggplant zucchini tomato

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Preparation steps

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.

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.

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.