White Cabbage Chickpea Pot
White Cabbage Chickpea Pot - The vegan winter stew scores with many vital substances.
Healthy, because
Even smarter
Nutritional values
With a lot of vitamin C strengthens white cabbage our defenses. In addition, this nutrient is important for collagen production and gives strength to connective tissue.
If you like, you can also replace the chickpeas with lentils - these are also available ready-cooked in a jar. For an even heartier version, simply replace the white cabbage with savoy cabbage.
(Percentage of daily recommendation)
| Calorie | 364 cal. | (17 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.1 g | (47 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 212.3 μg | (354 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 102 mg | (107 %) | ||
| Potassium | 1,147 mg | (29 %) | ||
| Calcium | 184 mg | (18 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 200 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 22 ozs Green cabbage (1/2 white cabbage)
- 4 carrots
- 2 stalks Celery
- 1 onion
- 2 Tbsps olive oil
- ½ tsp ground Cumin
- salt
- cayenne pepper
- 42 ozs Vegetable broth
- 8 ozs chickpeas (can; drained weight)
- 1 pinch saffron threads
- 5 ozs Couscous
- 1 organic lemon
- 2 stalks parsley
- 2 stalks Dill
- 4 tsps Pine nuts
- 4 tsps Pomegranate seed
Preparation steps
Clean, wash or peel cabbage, carrots, celery and onion. Cut cabbage into strips, carrots into cubes, celery into slices, onion into small cubes.
Sauté everything together in a pot with 1 tablespoon oil for 5 minutes over medium heat. Season with cumin, salt and cayenne pepper and add broth. Rinse chickpeas, drain and mix in. Simmer soup over low heat for about 20 minutes, adding saffron for the last 5 minutes.
Meanwhile, pour double the amount of boiling water over the couscous and leave to soak for about 5 minutes. Rinse lemon, rub dry and cut a few nice thin slices from the center; squeeze juice from the rest and mix both with remaining oil into the couscous. Season to taste with salt.
Wash herbs, shake dry, pluck leaves and chop coarsely. Roast pine nuts in a hot pan without fat over medium heat for 3 minutes. Season the white cabbage and chickpea casserole, divide it with couscous on bowls and serve garnished with herbs, pomegranate and pine nuts.
