Zesty Chickpea Stew
Zesty Chickpea Stew - Light summer pleasure with an Asian touch
Healthy, because
Even smarter
Nutritional values
The basis of Ayran is yogurt: Lactic acid bacteria break down most of the lactose in it. At the same time, the microbes can strengthen the barrier function of the intestine and keep pathogens at bay.
Delicious chickpea stew tastes great together with a piece of sesame bread or a homemade sesame curd rolland then keeps you full even longer.
(Percentage of daily recommendation)
| Calorie | 252 cal. | (12 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 92.3 μg | (154 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 218 μg | (73 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 143 mg | (151 %) | ||
| Potassium | 1,314 mg | (33 %) | ||
| Calcium | 203 mg | (20 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 127 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- 1 stalk Leeks
- 1 Kohlrabi (with green)
- 7 ozs Celery root
- 2 potatoes
- 3 carrots
- 1 red Bell pepper
- 4 Tbsps olive oil
- salt
- peppers
- ¼ tsp ground cumin
- ¼ tsp ground coriander
- 54 ozs Vegetable broth
- 8 ozs chickpeas (can; drained)
- ½ chili pepper
- 3 ½ ozs Ayran (or Kefir)
- 1 ¾ ozs Yogurt
- ½ bunch parsley
Preparation steps
Peel and finely dice onion and garlic. Clean the leek, cut in half lengthwise and wash thoroughly under running water, including between the leaves; pat dry and cut everything into fine rings.
Clean, wash, peel and dice kohlrabi, celery, potatoes and carrots, setting aside kohlrabi leaves for decoration. Wash, halve, seed and dice the bell bell pepper.
Heat 2 tablespoons of olive oil in a saucepan. Sauté onion and garlic for 2 minutes over medium heat. Add leek, kohlrabi, celery, potatoes and carrots and sauté for 2-3 minutes. Season everything with salt and pepper.
Add diced peppers with spices, add broth and simmer on low heat for about 15 minutes. Drain the chickpeas, rinse and add for the last 5 minutes and cook.
Meanwhile, cut chili pepper in half lengthwise, remove seeds, wash, chop very finely, and mix with remaining olive oil. Stir ayran (or Kefir) with yogurt until smooth, pour into a small bowl, and add chili oil on top. Wash parsley, shake dry, set aside 4 stems, pluck leaves from the rest, and chop finely.
Season delicious chickpea stew to taste, arrange in plates, garnish with parsley and kohlrabi leaves and drizzle some of the chili ayran on top.
