Hearty Chickpea Stew
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(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
412
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 412 cal. | (20 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
more nutritional values
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 46.6 μg | (78 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 9.4 μg | (21 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 962 mg | (24 %) | ||
| Calcium | 146 mg | (15 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 210 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the chickpea stew
- 1 onion
- 1 garlic clove
- 100 grams Chorizo (Spanish chorizo)
- 2 Tbsps olive oil
- 1 bunch Soup vegetables (such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion)
- 2 carrots
- 1 sm can peeled Tomatoes
- 1 l Vegetable broth
- 1 bay leaf
- salt
- freshly ground peppers
- 1 can small chickpeas
- 1 tsp dried oregano
- 1 tsp dried Savory
- For serving
- 100 grams cooked Egg noodle (Tagliatelle)
- 50 grams cooked Chorizo (thinly sliced)
Preparation steps
1.
For the chickpea stew, peel onion and garlic. Halve onion lengthwise and cut into thin slices. Chop garlic. Peel chorizo and cut into slices.
2.
Peel the potatoes and dice. Rinse soup vegetables, trim and chop. Peel carrots and cut into thin slices.
3.
Sauté sausage slices in a pan in olive oil, add onion and garlic and cook until translucent.
4.
Add soup vegetables, carrots, canned tomatoes and broth. Stir in bay leaf, oregano and savory and season with salt and pepper.
5.
Cover and cook over low heat for 20 minutes. Drain chickpeas, add to the soup and heat briefly. Season to taste and serve with egg noodles and thinly sliced cooked chorizo.
