Your Recipe

Chickpea Sweet Potato Stew

Ingrédient Quantité Calories
Oignons 115g 46kcal
Patates douces 400g 344kcal
Épinards 140g 32kcal
Tomates 425g 77kcal
Pois chiches 425g 689kcal
Racine de gingembre 2.02g 2kcal
Ail 9g 13kcal
Huile de noix de coco 28g 250kcal
Paprika 6.8g 19kcal
Poivre de cayenne 0.225g 1kcal
Feuille de coriandre séchée 0.46g 1kcal
Bouillon de légumes 720g 36kcal
Cumin, moulu 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!

Valeurs nutritives
Taille des portions 568 g | ml
Quantité par portion 378
1583
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 11g 14%
Gras saturés 6.2g 31%
Sodium 632mg 27%
Total des glucides 61g 22%
Fibres alimentaires 14g 51%
Sucre 15g
Protéine 14g 28%
Vitamine D 0mcg 0%
Calcium 152mg 12%
Fer 5.7mg 32%
Potassium 1231mg 26%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 984.016 mcg 109%
Thiamine [B1] 0.336 mg 28%
Riboflavine [B2] 0.288 mg 22%
Niacine [B3] 2.454 mg 15%
Acide pantothénique [B5] 1.422 mg 28%
Vitamine B6 0.625 mg 37%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 284.412 mcg 0%
Vitamine C 32.481 mg 36%
Vitamine D 0 mcg 0%
Vitamine E 2.456 mg 16%
Vitamine K 187.94 mcg 157%
Bétaïne 36.059 mg 0%
Choline 75.724 mg 14%
Carbohydrates
nutriment Quantité DV
Total des glucides 61 g 22%
Sugars 14.7 g 29%
Fibres alimentaires 14.3 g 51%
Carbohydrate 59.1 g 0%
Glucides nets 46.3g
acides aminés
nutriment Quantité DV
Alanine 0.579 g 0%
Arginine 1.081 g 0%
Acide aspartique 1.803 g 0%
Cystéine 0.177 g 0%
Acide glutamique 2.511 g 0%
Glycine 0.547 g 0%
Histidine 0.338 g 0%
Isoleucine 0.548 g 0%
Leucine 0.897 g 0%
Lysine 0.815 g 0%
Méthionine 0.183 g 0%
Phénylalanine 0.689 g 0%
Proline 0.541 g 0%
Sérine 0.648 g 0%
Thréonine 0.522 g 0%
Tryptophane 0.148 g 0%
Tyrosine 0.333 g 0%
Valine 0.582 g 0%
Minéraux
nutriment Quantité DV
Calcium 151.89 mg 12%
Cuivre 0.69 mg 76%
Fluorure 2.76 mcg 0%
Fer 5.75 mg 32%
Magnésium 125.85 mg 30%
Manganèse 1.92 mg 83%
Phosphore 293.12 mg 23%
Potassium 1231.21 mg 26%
Sélénium 5.51 mcg 10%
Sodium 631.74 mg 27%
Zinc 2.52 mg 23%
autres
nutriment Quantité DV
Eau 477.466 g 0%
Cendres 5.226 g 0%