Your Recipe

Chickpea Sweet Potato Stew

Složka Množství Kalorie
Cibule 115g 46kcal
Sladká brambora 400g 344kcal
Špenát 140g 32kcal
Rajčata 425g 77kcal
Cizrna 425g 689kcal
Zázvor kořen 2.02g 2kcal
Česnek 9g 13kcal
Kokosový olej 28g 250kcal
Paprika sladká mletá 6.8g 19kcal
Kajenský pepř 0.225g 1kcal
Koriandr list sušený 0.46g 1kcal
Zeleninový vývar 720g 36kcal
Kmín, mletý 1.25g 5kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
for 4 servings

2 tablespoons refined coconut oil
1 small onion, diced
3 cloves garlic, minced
1 teaspoon ginger, minced
1 tablespoon sweet paprika
½ teaspoon cumin
¼ teaspoon dried coriander
⅛ teaspoon cayenne
15 oz chickpeas(425 g), 1 can, drained and rinsed
2 cups sweet potato(400 g), peeled and diced
15 oz fire roasted crushed tomato(425 g), 1 can
3 cups vegetable broth(720 mL)
5 oz fresh spinach(140 g)
Preparation
In large pot or Dutch oven, heat the coconut oil over medium heat. Once the oil begins to shimmer, add the onion and cook for 4-5 minutes, or until the onion is semi-translucent.
Add the garlic and ginger, and cook for 2-3 more minutes, until fragrant. Then add the sweet paprika, cumin, coriander, and cayenne and cook for 2 more minutes, until fragrant.
Add the chickpeas, sweet potatoes, crushed tomatoes, and vegetable broth, and bring to a boil. Reduce the heat to medium-low and simmer for 15-20 minutes, or until the sweet potatoes are tender.
Add the spinach and stir until wilted.
Serve immediately.
Enjoy!

nutriční údaje
Velikost porce 568 g | ml
Množství na porci 378
1583
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 11g 14%
Nasycené tuky 6.2g 31%
Sodík 632mg 27%
Sacharidy celkem 61g 22%
Vláknina 14g 51%
Cukr 15g
Bílkoviny 14g 28%
Vitamin D 0mcg 0%
Vápník 152mg 12%
Železo 5.7mg 32%
Draslík 1231mg 26%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 984.016 mcg 109%
Thiamin [B1] 0.336 mg 28%
Riboflavin [B2] 0.288 mg 22%
Niacin [B3] 2.454 mg 15%
Kyselina pantotenová [B5] 1.422 mg 28%
Vitamin B6 0.625 mg 37%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 284.412 mcg 0%
Vitamin C 32.481 mg 36%
Vitamin D 0 mcg 0%
Vitamin E 2.456 mg 16%
Vitamin K 187.94 mcg 157%
Betain 36.059 mg 0%
Cholin 75.724 mg 14%
Carbohydrates
živina Množství DV
Sacharidy celkem 61 g 22%
Sugars 14.7 g 29%
Vláknina 14.3 g 51%
Carbohydrate 59.1 g 0%
Čisté sacharidy 46.3g
aminokyseliny
živina Množství DV
Alanin 0.579 g 0%
Arginin 1.081 g 0%
Kyselina asparagová 1.803 g 0%
Cystein 0.177 g 0%
kyselina glutamová 2.511 g 0%
Glycin 0.547 g 0%
Histidin 0.338 g 0%
Izoleucin 0.548 g 0%
Leucin 0.897 g 0%
Lysin 0.815 g 0%
Metionin 0.183 g 0%
Fenylalanin 0.689 g 0%
Prolin 0.541 g 0%
Serin 0.648 g 0%
Treonin 0.522 g 0%
Tryptofan 0.148 g 0%
Tyrosin 0.333 g 0%
Valin 0.582 g 0%
Minerály
živina Množství DV
Vápník 151.89 mg 12%
Měď 0.69 mg 76%
Fluorid 2.76 mcg 0%
Železo 5.75 mg 32%
Hořčík 125.85 mg 30%
Mangan 1.92 mg 83%
Fosfor 293.12 mg 23%
Draslík 1231.21 mg 26%
Selen 5.51 mcg 10%
Sodík 631.74 mg 27%
Zinek 2.52 mg 23%
další
živina Množství DV
Voda 477.466 g 0%
Popel 5.226 g 0%