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Ингредиенты
- 1 c. fava beans rinsed, and
- Â Â soaked overnight
- 4 Tbsp. extra virgin olive oil
- 2 x onions minced
- 4 x garlic cloves chopped
- 1 can tomatoes - (28 ounce) reserving juice
- 1/4 c. chopped cilantro
- 1 pch cayenne pepper
- 8 c. water
- 1 can chickpeas - (19 ounce)
- 2 x potatoes peeled, diced
- 1Â 1/2 tsp oregano
- Â Â Salt to taste
- Â Â Freshly-grnd black pepper to taste
Инструкции
- Rinse the fava beans and leave to soak overnight.
- Heat the oil in a large pot and saute/fry the onions and garlic till soft. Add in the tomatoes, cut up, the cilantro, and the cayenne pepper. Cook down for 10 to 15 min. Add in water and reserved tomato juice, bring to a boil, then add in fava beans. Reduce heat and simmer for 2 hrs.
- Pour in the chickpeas and the diced potatoes, reboil, then reduce heat and simmer for 30 min. When ready to serve, add in the oregano, by rubbing it between your palms, and season to taste. Ladle into bowls and serve immediately.
- Serve warm as a meal to 6 to 8 people with lots of bread.
- Comments: A dream one-pot meal for vegetarians - and anyone else who likes good eating. It's thick, colorful, full of interesting textures, and plenty filling.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 545g | |
| Recipe makes 6 servings | |
| Calories 317 | |
| Calories from Fat 91 | 29% |
| Total Fat 10.41g | 13% |
| Saturated Fat 1.44g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 291mg | 12% |
| Potassium 742mg | 21% |
| Total Carbs 45.98g | 12% |
| Dietary Fiber 11.8g | 39% |
| Sugars 4.03g | 3% |
| Protein 12.09g | 19% |
