Spiced Garbanzos

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Spiced Garbanzos
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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
313
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie313 kcal(15 %)
Protein12.87 g(13 %)
Fat10.69 g(9 %)
Carbohydrates44.79 g(30 %)
Sugar added0 g(0 %)
Roughage11.63 g(39 %)
Vitamin A84.29 mg(10,536 %)
Vitamin D0 μg(0 %)
Vitamin E0.8 mg(7 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.14 mg(13 %)
Niacin3.35 mg(28 %)
Vitamin B₆0.42 mg(30 %)
Folate231.43 μg(77 %)
Pantothenic acid0.47 mg(8 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C111.91 mg(118 %)
Potassium641.58 mg(16 %)
Calcium117.56 mg(12 %)
Magnesium80.69 mg(27 %)
Iron5.18 mg(35 %)
Iodine1.05 μg(1 %)
Zinc2.15 mg(27 %)
Saturated fatty acids1.31 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
3 cups canned chickpeas
2 tablespoons olive oil
1 large onion (finely chopped)
4 cloves garlic (peeled)
3 chile peppers (seeds removed, chopped)
1 teaspoon Turmeric
1 teaspoon Ajwain
1 bay leaf
3 Curry leaves
1 red Bell pepper (seeds removed chopped)
1 teaspoon salt
To garnish
Lemon wedge
How healthy are the main ingredients?
chickpeasolive oilgarliconionTurmericsalt

Preparation steps

1.
Drain the chickpeas, reserving 225 ml|1 cup of liquid.
2.
In a blender of food processor, puree 1 cup of chickpeas with the reserved liquid until smooth.
3.
Heat the olive oil in a large frying pan. Add the onion, garlic and chillies and cook, stirring frequently, until the onion is translucent.
4.
Stir in the turmeric and ajwain seeds and cook for 30 seconds.
5.
Add the chickpea puree, bay leaf, curry leaves, peppers, chillies and salt. Reduce the heat and simmer, covered, for 5 minutes.
6.
Add the remaining chickpeas, cover and simmer for 5-8 minutes, until the peppers are just tender.
7.
If too thick, thin with a little water.
8.
Serve garnished with lemon wedges.