Spiced Chickpea Stew

Name: Spiced Chickpea Stew
Prep time: 30 min
Cook time: 10 min
Total time: 40 min
Ingredients: 1 tsp Minced Garlic; 1 tbsp Ghee; 3 servings Canned Chick Peas in Brine; 0.3 serving Tomato Paste; 1.3 servings Red Lentils; 2 servings Vegetable Stock; 1 tsp ground Cardamom; 1 tsp Chilli Powder; 2 tsps Coriander Leaf (Dried); 2 tsps Cumin; 2 medium Onions; 400 g Red Tomatoes (in Tomato Juice, Canned); 500 g Kumara

Rating

5.0

A flavourful vegetarian stew.

Yields	Preparation Time	Cooking Time
7	30 mins	10 mins

Ingredients

1 tsp minced garlic

1 tbsp ghee

300 g canned chick peas in brine

15 g tomato paste

65 g red lentils

200 ml vegetable stock

1 tsp ground cardamom

1 tsp chilli powder

2 tsps coriander leaf (dried)

2 tsps cumin

2 medium onions

400 g red tomatoes (in tomato juice, canned)

500 g kumara

Directions

1.	Heat ghee in large saucepan. Cook diced onion and garlic until clear.
2.	Add all spices (chilli optional) and cook until fragrant.
3.	Chop kumara into bite-sized pieces.
4.	Add remaining ingredients to pot and bring to boil.
5.	Simmer for 15 minutes or until kumara and lentils are soft.
6.	Serve with yoghurt, fresh coriander, or couscous if desired.
7.	Will develop flavour over night. Freezes and reheats well.

Nutritional Summary

There are 188 calories in 1 serving of Spiced Chickpea Stew.

Calorie Breakdown: 14% fat, 71% carbs, 15% prot.

Nutrition Facts

Serving Size

per serve

Energy

785 kj

188 kcal

Protein

7.07g

Fat

3.04g

Saturated Fat

1.372g

Polyunsaturated Fat

0.253g

Monounsaturated Fat

0.714g

Cholesterol

5mg

Carbohydrates

34.27g

Sugar

10.45g

Fibre

6.7g

Sodium

328mg

Potassium

217mg

Calorie Counter 100% Free

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