Moroccan-style chickpea stew
From Philosophical Vegan Wiki
Difficulty: 1/5
Preparation and cooking time: 30 minutes
Servings: 4
Cost per serving: $0.50 (total cost: $2.00)
Cost per 2000 kcal: $5.10
Nutrition facts per serving | |||||
CALORIES PER SERVING (kcal): 196 (calories in whole recipe: 784) | |||||
Proteins | 17% | 9.6g | Protein: lysine | 31% | 0.6g |
Protein: methionine | 14% | 0.1g | |||
Protein: isoleucine | 23% | 0.4g | |||
Carbohydrates | 25% | 33.5g | Fibers | 25% | 9.8g |
Net carbs | n/a | 23.7g | |||
Sugars | n/a | 8.3g | |||
Fats | 5% | 3.7g | Omega-3 | 3% | 0.0g |
Omega-6 | 5% | 0.9g | |||
Saturated fats | n/a | 0.3g | |||
Vitamin B1 | 40% | 0.5mg | Vitamin B2 | 5% | 0.1mg |
Vitamin B3 | 4% | 0.8mg | Vitamin B5 | 8% | 0.4mg |
Vitamin B6 | 20% | 0.3mg | Folate | 17% | 68.6μg |
Vitamin A | 1% | 17.5μg | Vitamin C | 12% | 11.5mg |
Vitamin E | 5% | 0.8mg | Vitamin K | 5% | 6.3μg |
Vitamin B12 | / | / | Vitamin D | / | / |
Calcium | 9% | 93.2mg | Copper | 41% | 0.4mg |
Iron | 28% | 2.3mg | Magnesium | 11% | 44.8mg |
Manganese | 52% | 1.2mg | Phosphorus | 18% | 129.5mg |
Potassium | 5% | 365.3mg | Selenium | 8% | 4.5μg |
Zinc | 8% | 1.0mg | Sodium to taste |
Ingredients:
- 1 medium-sized sliced onion
- 1/2 tsp ground cumin
- 1/2 tsp cumin seeds
- 1/4 tsp ground turmeric
- 1/4 tsp of ground cinnamon
- 1 cup cubed tomatoes
- 1/4 cup tomato paste
- 2 cans (480g) rinsed and drained chickpeas
- Black pepper to taste
- Salt to taste
Instructions:
- In a pot, add the onions, cumin, turmeric, and cinnamon with a little bit of water. Cover and steam until the onions are almost translucent.
- Add the tomatoes and a pinch of salt and pepper. Cover and steam for 5 minutes.
- Add the chickpeas and mix to make sure that every chickpea is coated with a little bit of the stew. Steam uncovered for 15 minutes.
- Once your chickpeas have become a little more tender, turn up your stove temperature to medium-high and quickly stir to make some of the water evaporate.
- Once the stew has thickened, adjust the flavors (salt, pepper, cumin, or cinnamon for a hint of sweetness).
Serving:
In a bowl, pour a generous ladle of your chickpea stew. Serve with a side of rice, couscous, or a flatbread. Garnish with fresh parsley.