CAL P/SERVE
265
kJ P/SERVE
1110
FAT P/SERVE
9.2g
SODIUM P/SERVE
214g
Chickpeas (aka Garbanzo beans) are very popular with vegetarians because they are a valuable source of nutrients such as protein, fibre and iron, and have a slight nutty flavour.
This recipe is low fat, low sugar and low sodium. It is also only 0.2g per 100g off being classified as a good source of protein.
Ingredients
- 3 large potatoes or 6 baby potatoes
- 1 tbsp olive oil
- 1 large onion, sliced
- 2 cloves garlic, crushed
- 2 tsp. crushed garlic (we used from jar)
- 1 tsp each cumin / turmeric / coriander /Garam masala / cardamom
- ½ tsp. chilli (omit if desired)
- 1 can diced tomatoes
- 2 cups beef or vegetable stock
- 2 cups frozen peas
- 1 can chickpeas, drained and rinsed (aka Garbanzo beans)
- 1/3 cup Bulla cooking cream (18% fat)
Method
- In a small bowl, mix all the ground spices and set aside.
- Heat a medium sized pot with olive oil and sauté the onions on med heat for 5 mins.
- Add a tsp. more of olive oil and then the mixed spices. Mix around for 30 seconds until aroma has been released. You might need to add ¼ cup water if too dry.
- Now stir in the garlic, ginger, and chilli. Don’t burn, turn down heat to low.
- Now add 1 can diced tomatoes, stirring for 1-2 minutes.
- Once it is simmering add the stock, drained chickpeas and potatoes and continue to simmer for ½ hour. After this time, add the frozen peas and cream and simmer a further 10 mins.
- Serve with brown rice and/or Nan.
Nutrition Table
Servings: 4
Serving size:481g
Average Serve | Average 100g | |
---|---|---|
Energy | 1110 kJ | 230 kJ |
265 Cal | 55 Cal | |
Protein | 9.8 g | 2.0 g |
Fat, total | 9.2 g | 1.9 g |
- Saturated | 3.1 g | 0.6 g |
Carbohydrate | 30.1 g | 6.3 g |
- Sugars | 8.4 g | 1.7 g |
Sodium | 214 mg | 44 mg |