Your Recipe

Chickpea Sweet Potato Stew

Zutat  Menge  Kalorien 
Zwiebeln 115g 46kcal
Süßkartoffel, roh 400g 344kcal
Spinat, roh 140g 32kcal
Tomaten 425g 77kcal
Kichererbsen 425g 689kcal
Ingwerwurzel 2.02g 2kcal
Knoblauch 9g 13kcal
Kokosnussöl 28g 250kcal
Paprika 6.8g 19kcal
Cayenne Pfeffer 0.225g 1kcal
Korianderblatt getrocknet 0.46g 1kcal
Gemüsebrühe[pl:]Bulion warzywny 720g 36kcal
Kreuzkümmel, gemahlen 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!

Nährwertangaben 
Portionsgröße  568 g | ml
Menge pro Portion  378
1583
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  6.2g 31%
Natrium 632mg 27%
Gesamte Kohlenhydrate  61g 22%
Ballaststoffe  14g 51%
Zucker  15g
Protein  14g 28%
Vitamin D 0mcg 0%
Kalzium 152mg 12%
Eisen  5.7mg 32%
Kalium 1231mg 26%
* 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 984.016 mcg 109%
Thiamin [B1] 0.336 mg 28%
Riboflavin [B2] 0.288 mg 22%
Niacin [B3] 2.454 mg 15%
Pantothensäure [B5] 1.422 mg 28%
Vitamin B6 0.625 mg 37%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  61 g 22%
Sugars 14.7 g 29%
Ballaststoffe  14.3 g 51%
Carbohydrate 59.1 g 0%
Netto-Kohlenhydrate 46.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.579 g 0%
Arginin 1.081 g 0%
Asparaginsäure 1.803 g 0%
Cystein 0.177 g 0%
Glutaminsäure 2.511 g 0%
Glycin 0.547 g 0%
Histidin 0.338 g 0%
Isoleucin 0.548 g 0%
Leucin 0.897 g 0%
Lysin 0.815 g 0%
Methionin 0.183 g 0%
Phenylalanin 0.689 g 0%
Prolin 0.541 g 0%
Serin 0.648 g 0%
Threonin 0.522 g 0%
Tryptophan 0.148 g 0%
Tyrosin 0.333 g 0%
Valin 0.582 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 151.89 mg 12%
Kupfer 0.69 mg 76%
Fluorid 2.76 mcg 0%
Eisen  5.75 mg 32%
Magnesium 125.85 mg 30%
Mangan 1.92 mg 83%
Phosphor 293.12 mg 23%
Kalium 1231.21 mg 26%
Selen 5.51 mcg 10%
Natrium 631.74 mg 27%
Zink 2.52 mg 23%
andere
Nährstoff Menge  DV
Wasser 477.466 g 0%
Asche 5.226 g 0%