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Рецепт Moroccan-Spiced Chickpea and Sweet Potato Stew

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Deliciously-scented North African style vegetable stew.

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Порций: 4
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Ингредиенты

Cost per serving $0.77 view details
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 medium carrots, peeled and cut into 1/4 inch disks
  • 1 celery rib, cut into thin slices
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/2 teaspoon sugar
  • 2 small or 1 medium sweet potato, peeled and cut into roughly 1/2 dice
  • 8 oz (226g) green beans, trimmed and cut into short lengths
  • 1 x 14.5oz (411g) can chick peas, drained and rinsed
  • 1 x 14.5 oz (411g) can tomatoes
  • 2 1/4 cups (1 pint, 568ml) vegetable broth (stock)
  • salt and pepper
  • 2 tablespoons minced fresh parsley.

Инструкции

  1. Saute the onion, garlic carrots, celery and ginger in the oil until softened, about 10 minutes.
  2. Stir in the spices and sugar.
  3. Add the sweet potatoes, green beans, chick peas, tomatoes and broth (stock) and bring to the boil.
  4. Season with salt and pepper.
  5. Reduce the heat, cover and simmer for 35 to 40 minutes. Sprinkle with parsley just before serving.
  6. Adapted from 1,000 Vegan Recipes by Robin Robertson, John Wiley & Sons, Inc, 2009

Nutrition Facts

Amount Per Serving %DV
Serving Size 148g
Recipe makes 4 servings
Calories 154  
Calories from Fat 37 24%
Total Fat 4.22g 5%
Saturated Fat 0.6g 2%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 45mg 2%
Potassium 470mg 13%
Total Carbs 25.08g 7%
Dietary Fiber 7.8g 26%
Sugars 4.09g 3%
Protein 5.2g 8%
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