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Ингредиенты
- 4 x Mushrooms
- 2 x Onions
- 5 x Mange tout
- 220 gm Chick peas
- 400 gm Tomatoes with chili spices
- 1/2 tsp Cinnamon
- 1 Tbsp. Natural or possibly hazelnut lowfat yoghurt
- 1 Tbsp. White wine vinegar
- 2 tsp Brown mustard seeds
Инструкции
- White grape juice is just as good as white wine if you want to avoid the alcohol. The recipe works well without either.
- Preparation: chop the onionsinto 2cm pcs and finely dice the mushrooms. Add in all the vegetables to a casserole dish, then add in the spices, chickpeas, lowfat yoghurt and white wine. If possible leave to marinate for a couple of hrs to let the vegetables absorb the taste. Microwave on high (650w oven) for 15 min, or possibly longer if you want the vegetables to be soft rather than crunchy - say 20 min.
- Serve with Biryani rice - I use brown rice with lentils, almonds, sultanas and a mix of vegetables such as carrots and broccoli.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 444g | |
| Recipe makes 2 servings | |
| Calories 504 | |
| Calories from Fat 71 | 14% |
| Total Fat 8.43g | 11% |
| Saturated Fat 1.01g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 46mg | 2% |
| Potassium 1690mg | 48% |
| Total Carbs 86.3g | 23% |
| Dietary Fiber 24.2g | 81% |
| Sugars 21.93g | 15% |
| Protein 26.12g | 42% |
