Pressure Cooker Chickpea Seafood Stew
(Percentage of daily recommendation)
|Calorie||577 kcal||(27 %)|
|Protein||42.18 g||(43 %)|
|Fat||22.61 g||(19 %)|
|Carbohydrates||53.39 g||(36 %)|
|Sugar added||0 g||(0 %)|
|Roughage||11.53 g||(38 %)|
|Vitamin A||198.49 mg||(24,811 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||1.03 mg||(9 %)|
|Vitamin B₁||0.61 mg||(61 %)|
|Vitamin B₂||0.66 mg||(60 %)|
|Niacin||12.88 mg||(107 %)|
|Vitamin B₆||0.62 mg||(44 %)|
|Folate||312.59 μg||(104 %)|
|Pantothenic acid||1.77 mg||(30 %)|
|Biotin||17.71 μg||(39 %)|
|Vitamin B₁₂||31.42 μg||(1,047 %)|
|Vitamin C||84.72 mg||(89 %)|
|Potassium||1,082.44 mg||(27 %)|
|Calcium||143.03 mg||(14 %)|
|Magnesium||122.31 mg||(41 %)|
|Iron||12.48 mg||(83 %)|
|Iodine||153.15 μg||(77 %)|
|Zinc||5.41 mg||(68 %)|
|Saturated fatty acids||3.31 g|
- 14 ozs dried chickpeas
- 18 ozs mussels
- 1 garlic clove
- 3 onions
- 4 Tbsps olive oil
- 6 ozs dry white wine
- 1 cleaned Octopus (about 24 ounces)
- 2 red and green Bell pepper
- 4 scallions
- 7 ozs Cherry tomatoes
Soak chickpeas overnight in plenty of cold water.
Rinse the mussels thoroughly and remove the beard. Discard any shells that remain open. Peel the garlic and onion and finely dice.
Saute the garlic and one onion in 2 tablespoons hot oil. Deglaze with white wine deglaze. Season with salt and pepper. Add the mussels, cover, and cook for about 6 minutes, until the shells open. Discard any mussels that remain closed. Remove all the mussels from the shells.
Drain the chickpeas and place in a pressure cooker. Rinse the octopus and add it to the pressure cooker. Cover with water and seal. Cook until tender following manufacturer's instructions.
Peel the remaining onions and finely dice. Rinse the bell peppers, remove seeds and ribs and dice. Rinse, trim and cut the scallions into thin rings. Rinse and halve the tomatoes. Saute the onions in the remaining oil until translucent. Add the scallions and bell peppers and cook together over low heat for about 5 minutes.
Open the pressure cooker and drain the chickpeas and octopus. Remove the octopus, let cool slightly and cut into pieces. Mix the chickpeas, octopus, vegetables and tomatoes with mussels. Season with salt and pepper and serve.