Slow Cooked Vegetables with Chickpeas

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Slow Cooked Vegetables with Chickpeas
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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 13 h. 50 min.
Ready in
Calories:
253
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie253 kcal(12 %)
Protein7.83 g(8 %)
Fat13.49 g(12 %)
Carbohydrates29.45 g(20 %)
Sugar added0 g(0 %)
Roughage8.91 g(30 %)
Vitamin A214.4 mg(26,800 %)
Vitamin D0 μg(0 %)
Vitamin E2.77 mg(23 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.15 mg(14 %)
Niacin3.07 mg(26 %)
Vitamin B₆0.51 mg(36 %)
Folate141.13 μg(47 %)
Pantothenic acid0.53 mg(9 %)
Biotin6.23 μg(14 %)
Vitamin B₁₂0.01 μg(0 %)
Vitamin C105.96 mg(112 %)
Potassium824.72 mg(21 %)
Calcium78.72 mg(8 %)
Magnesium66.08 mg(22 %)
Iron2.92 mg(19 %)
Iodine1.64 μg(1 %)
Zinc1.46 mg(18 %)
Saturated fatty acids4 g
Cholesterol11.45 mg

Ingredients

for
4
Ingredients
1 ¼ cups dried chickpeas (rinsed and picked over)
salt (to taste)
4 fresh tomatoes (washed)
1 red Bell pepper (washed; seeded and roughly chopped)
1 yellow Bell pepper (washed; seeded and roughly chopped)
1 green Bell pepper (washed; seeded and roughly chopped)
1 zucchini (washed and trimmed)
1 onion (peeled and finely chopped)
1 clove garlic (peeled and minced)
2 tablespoons vegetable oil
1 pinch ground Saffron
freshly ground Black pepper (to taste)
1 ½ tablespoons butter
½ bunch fresh parsley (chopped)
1 teaspoon fresh mint (chopped; please extra leaves for garnish)
1 tablespoon Curry powder
crusty Bread (to serve)
How healthy are the main ingredients?
chickpeasparsleygarlicmintsalttomato

Preparation steps

1.
Cover the chickpeas with water and soak overnight. Drain.
2.
Place the drained chickpeas in a pan of salted boiling water, reduce heat and maintain a gentle simmer for 1 hour.
3.
Meanwhile, blanch the tomatoes in boiling water and plunge into to cold water. Remove skins and seeds and roughly chop. Slice the zucchini in half lengthwise and slice into bite-size pieces.
4.
Heat the oil in a large skillet or pot; add the onions and saute until soft and translucent. Add the tomatoes, peppers, zucchini and garlic and saute briefly, about 3 minutes.
5.
Drain the chickpeas, reserving 2 1/2 cups cooking liquid. Add the chickpeas and the cooking liquid to the skillet with the vegetables. Stir in the saffron and season with salt and pepper, simmer for 20 minutes.
6.
Melt the butter, add the chopped parsley, mint and curry powder. Stir butter mixture into the finished stew. Garnish with mint leaves and serve with crusty bread.