Moroccan-style chickpea stew

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Moroccan-style chickpea stew.jpg

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.