Rice, Beef and Garbanzo Broth

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Rice, Beef and Garbanzo Broth
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 14 h. 30 min.
Ready in
Calories:
713
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie713 kcal(34 %)
Protein58.72 g(60 %)
Fat18.58 g(16 %)
Carbohydrates72.99 g(49 %)
Sugar added0 g(0 %)
Roughage13.05 g(44 %)
Vitamin A49.4 mg(6,175 %)
Vitamin D0 μg(0 %)
Vitamin E0.85 mg(7 %)
Vitamin B₁0.37 mg(37 %)
Vitamin B₂0.57 mg(52 %)
Niacin20.3 mg(169 %)
Vitamin B₆1.52 mg(109 %)
Folate212.18 μg(71 %)
Pantothenic acid2.13 mg(36 %)
Biotin3 μg(7 %)
Vitamin B₁₂5.68 μg(189 %)
Vitamin C14.35 mg(15 %)
Potassium1,315.42 mg(33 %)
Calcium135.2 mg(14 %)
Magnesium123.44 mg(41 %)
Iron9.76 mg(65 %)
Iodine1.5 μg(1 %)
Zinc15.66 mg(196 %)
Saturated fatty acids4.29 g
Cholesterol134.94 mg

Ingredients

for
4
Ingredients
1 ¼ cups dried chickpeas
28 ounces Beef shoulder (cut into four pieces)
2 tablespoons olive oil
2 onions (cut into wedges)
2 cloves garlic (sliced)
cup dry white wine
3 ½ cups Meat stock
2 sprigs oregano
2 sprigs parsley
1 bay leaf
1 ¼ cups chickpeas (tinned, drained)
cup short grain rice
1 ½ cups Green beans (chopped)
2 tablespoons sherry
ground allspice
How healthy are the main ingredients?
chickpeasolive oiloniongarlicoreganoparsley

Preparation steps

1.
Soak the chickpeas in water overnight.
2.
Season the meat with salt and ground black pepper and fry in hot oil on all sides. Remove from the pan and fry the onion and garlic for a few minutes. Deglaze with the wine and the stock.
3.
Tie the oregano, parsley and bay leaf together in a bouquet, add to the pot and simmer for around 2 hours. Add more stock if necessary.
4.
Add the tinned chickpeas for the final 45 minutes of cooking time and the rice for the last 25 minutes. Stir in the beans during the last 10 minutes.
5.
Remove the bouquet of herbs and season to taste with sherry, salt, ground black pepper and allspice.