Przepisy
Składniki (3 Porcje)
- 220 g chickpeas, boiled and drained
- 200 g green beans
- 4 garlic cloves, finely chopped
- 1 medium yellow onion, thinly sliced
- 200 g tomatoes, blanched and peeled
- 1/2 tsp. of salt
- a pinch of cayenne
- pepper
- 1 tsp. ground cumin
- 1 tsp. coriander
- 1–2 tbsp. finely chopped parsley or cilantro
- 2 tbsp. olive oil
- ~ 250–300 ml vegetable stock /water
Wartości odżywcze (na jedną porcję)
Kalorie265 kcal
Tłuszcz9 g
Sód32 mg
Węglowodany31 g
Białko10 g
Fosfor159 mg
Potas450 mg
Zawartość płynów175 ml
Wskazówki
- In a large saucepan, heat the oil and fry the onion until it is starting to soften. Add garlic, and spices; cook until spices become fragrant – about 2 minutes. Add tomato paste and cook for another minute.
- Add green beans, chickpeas, tomato paste and enough water or vegetable stock to just cover the beans. Add salt and pepper and stir.
- Turn the heat up and bring to a simmer, then reduce heat to medium low. Cook uncovered, stirring occasionally, until green beans are very tender and liquid has reduced – 20 to 30 minutes. Garnish with parsley or cilantro.
Porady żywieniowe
- Chickpeas: Chickpeas have a high level of phosphorus and potassium content. We recommend to soak your chickpeas for at least 8 hours before boiling them. Don’t use the soaking water to cook the chickpeas.
- Green beans: If you have a hard time in controlling your potassium levels, we recommend to first boil the green beans to lower their potassium content.
- Vegetable stock: Vegetable stock has a high potassium level. If you have a hard time controlling your potassium levels, we recommend using water instead of vegetable stock.