Your Recipe

Garbanzo Chickpea Gravy

Zutat  Menge  Kalorien 
Zitronensaft 19.2g 4kcal
Knoblauch 1.4g 2kcal
Olivenöl 42g 371kcal
Oregano getrocknet 0.9g 2kcal
Thymian getrocknet 0.7g 2kcal
Rosmarin getrocknet 0.6g 2kcal
Gemüsebrühe[pl:]Bulion warzywny 480g 24kcal
Kichererbsenmehl (Besan) 27.6g 107kcal
Salz, koscher 2g 0kcal

Recipe Tags:

Food

Recipe Instructions:

1 1/2 teaspoons dried herbs, such as thyme, oregano, rosemary, basil, or parsley
1/2 teaspoon granulated garlic
1/3 cup garbanzo flour
3 tablespoons extra virgin olive oil
2 cups vegetable stock
3-4 teaspoons freshly squeezed lemon juice
1/4-1/2 teaspoons kosher salt
freshly ground black pepper

Directions
Using a mortar and pestle, crush the herbs and the garlic together.
Warm a heavy-bottomed saucepan over medium heat. Add in the garbanzo flour and herbs and garlic. Keeping a careful eye, toast the mixture by shaking the pan and using a whisk to keep everything moving constantly. The flour can burn very easily, so if necessary, lower the heat or remove the pan from the heat altogether for a moment or two. The flour should turn a couple of shades darker and smell lightly toasted when ready.
Working quickly, lower the heat to medium-low and add in the olive oil. Whisk it together with the flour mixture until it is all pulled together, again lowering the heat if necessary to prevent scorching.
Add in the stock and continue to whisk vigorously until smooth. (The gravy tends to lump up easily, so be aggressive with the whisking.) Stir in the lemon juice. Season with salt and a few grinds of black pepper. Serve hot.

Nährwertangaben 
Portionsgröße  574 g | ml
Menge pro Portion  515
2154
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 44g 57%
Gesättigte Fettsäuren  6.2g 31%
Natrium 2227mg 97%
Gesamte Kohlenhydrate  24g 9%
Ballaststoffe  4g 14%
Zucker  6.2g
Protein  7.7g 15%
Vitamin D 0mcg 0%
Kalzium 66mg 5%
Eisen  3.3mg 18%
Kalium 373mg 8%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 61.183 mcg 7%
Thiamin [B1] 0.26 mg 22%
Riboflavin [B2] 0.149 mg 11%
Niacin [B3] 1.124 mg 7%
Pantothensäure [B5] 0.497 mg 10%
Vitamin B6 0.219 mg 13%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 130.387 mcg 0%
Vitamin C 10.525 mg 12%
Vitamin D 0 mcg 0%
Vitamin E 6.524 mg 43%
Vitamin K 48.776 mcg 41%
Betain 0.13 mg 0%
Cholin 3.466 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  23.7 g 9%
Sugars 6.2 g 12%
Ballaststoffe  4 g 14%
Carbohydrate 3.2 g 0%
Netto-Kohlenhydrate 17.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.006 g 0%
Arginin 0.013 g 0%
Asparaginsäure 0.016 g 0%
Cystein 0.002 g 0%
Glutaminsäure 0.02 g 0%
Glycin 0.007 g 0%
Histidin 0.003 g 0%
Isoleucin 0.01 g 0%
Leucin 0.014 g 0%
Lysin 0.01 g 0%
Methionin 0.002 g 0%
Phenylalanin 0.007 g 0%
Prolin 0.017 g 0%
Serin 0.005 g 0%
Threonin 0.007 g 0%
Tryptophan 0.004 g 0%
Tyrosin 0.004 g 0%
Valin 0.013 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 66.21 mg 5%
Kupfer 0.32 mg 36%
Fluorid 0 mcg 0%
Eisen  3.28 mg 18%
Magnesium 57.41 mg 14%
Mangan 0.61 mg 26%
Phosphor 109.01 mg 9%
Kalium 373.27 mg 8%
Selen 2.61 mcg 5%
Natrium 2227.3 mg 97%
Zink 1.03 mg 9%
andere
Nährstoff Menge  DV
Wasser 491.986 g 0%
Asche 4.44 g 0%