with Feta and Garlic Toum
Protein-packed chickpeas get a flavour boost from warm curry paste in this hearty, fragrant stew. You'll want to scoop up every last bite of this veggie-filled wonder.
Allergens
Utensils
Tags
Chickpeas
1 unit(s)
Bulgur Wheat
0.5 cup
Yellow Onion
1 unit(s)
Garlic, cloves
2 unit(s)
Sweet Bell Pepper
1 unit(s)
Feta Cheese, crumbled
0.5 cup
Vegetable Broth Concentrate
2 unit(s)
Tomato Sauce Base
2 tbsp
Baby Spinach
56 g
Mayonnaise
2 tbsp
Zucchini
1 unit(s)
Curry Paste
2 tbsp
Salt
0.625 tsp
Oil
1 tbsp
Pepper
0.125 tsp
- Add 2/3 cup (1 cup) water, 1/2 tsp (1 tsp) salt and half the broth concentrate to a medium pot. Cover and bring to a boil over high heat.
- Once boiling, add bulgur. Stir to combine, then cover and remove the pot from heat.
- Let stand until bulgur is tender and liquid is absorbed, 15-16 min.
- Season with salt, then fluff with a fork.
- Meanwhile, core, then cut pepper into 1/2-inch pieces.
- Cut zucchini into 1/2-inch pieces.
- Peel, then cut half the onion into 1/4-inch pieces (whole onion for 4 ppl).
- Roughly chop spinach.
- Peel, then mince or grate garlic.
- Drain, then rinse chickpeas.
- Heat a large non-stick pan over medium-high heat.
- When hot, add 1 tbsp (2 tbsp) oil, then onions, zucchini and peppers. Cook, stirring occasionally, until veggies soften, 3-4 min.
- Reduce heat to medium. Add chickpeas, curry paste, tomato sauce base, 3/4 cup (1 1/2 cups) water, remaining broth concentrate and half the garlic.
- Simmer, stirring occasionally, until liquid reduces slightly, 6-7 min.
- Remove the pan from heat.
- Season with salt and pepper.
- Meanwhile, add mayo, 1/2 tbsp (1 tbsp) water and 1/4 tsp garlic to a small bowl. (NOTE: Reference garlic guide.)
- Season with salt and pepper, then stir to combine.
- Add spinach to the pan with braised chickpeas. Stir until wilted, 1-2 min.
- Divide bulgur between bowls, then top with braised chickpeas.
- Crumble feta over chickpeas.
- Dollop garlic toum on top.
700
kcal
Calories
29
g
Fat
6
g
Saturated Fat
89
g
Carbohydrate
12
g
Sugar
15
g
Dietary Fiber
25
g
Protein
35
mg
Cholesterol
1970
mg
Sodium
0.2
g
Trans Fat
1800
mg
Potassium
300
mg
Calcium
6.5
mg
Iron
