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Savoury Braised Chickpeas
Veggie
Savoury Braised Chickpeas

with Feta and Lemon-Garlic Toum

Difficulty: 2/3
Middle Eastern

Protein-packed chickpeas get a flavour boost from warm Indian-style spices in this hearty and fragrant stew. You'll want to scoop up every last bit of this veggie-filled wonder!

Allergens

Mustard
Wheat
Milk
Egg

Utensils

Measuring Spoons
Strainer
Zester
Small Bowl
Large Non-Stick Pan
Medium Pot
Measuring Cups
Peeler

Tags

Veggie
Ingredients
Chickpeas

Chickpeas

370 mL

Bulgur Wheat

Bulgur Wheat

0.5 cup

Indian Spice Blend

Indian Spice Blend

1 tbsp

Yellow Onion

Yellow Onion

56 g

Garlic, cloves

Garlic, cloves

2 tsp

Sweet Bell Pepper

Sweet Bell Pepper

160 g

Feta Cheese

Feta Cheese

100 g

Vegetable Broth Concentrate

Vegetable Broth Concentrate

2 unit

Tomato Sauce Base

Tomato Sauce Base

2 tbsp

Baby Spinach

Baby Spinach

113 g

Lemon

Lemon

1 unit

Mayonnaise

Mayonnaise

2 tbsp

Oil

Oil

1 tbsp

Salt

Salt

0.375 tsp

Carrot

Carrot

170 g

Mild Curry Paste

Mild Curry Paste

2 tbsp

Pepper

Pepper

0.125 tsp

Preparation
1
Cook bulgur

Before starting, wash and dry all produce. Garlic Guide for Step 4 (dbl for 4 ppl): 1/4 tsp mild, 1/2 tsp medium and 1 tsp extra! Add 1/2 cup water, 1 package of broth concentrate and 1/2 tsp salt (dbl all for 4 ppl) to a medium pot. Cover and bring to a boil over high heat. Add bulgur. Stir to combine, then remove the pot from heat. Let stand, still covered, until bulgur is tender and liquid is absorbed, 15-16 min. Fluff with a fork.

2
Prep

While the bulgur cooks, core, then cut pepper into 1/2-inch pieces. Peel, then halve carrot lengthwise, then cut into 1/4-inch half-moons. Peel, halve, then cut half the onion into 1/4-inch pieces (whole onion for 4 ppl). Roughly chop spinach. Zest, then juice half the lemon (whole lemon for 4 ppl). Peel, then mince or grate garlic. Drain, then rinse chickpeas.

3
Braise veggies and chickpeas

Heat a large non-stick pan over medium high heat. When hot, add 1 tbsp oil (dbl for 4 ppl), then onions, carrots and peppers. Cook until veggies soften, 3-4 min. Reduce heat to medium. Add chickpeas, Indian Spice Mix, mild curry paste, tomato sauce base, 3/4 cup water, remaining broth concentrate and half the garlic. Simmer until slightly reduced, 6-7 min. Remove the pan from heat. Season with salt and pepper.

4
Make lemon-garlic toum

While chickpeas braise, mix mayo, lemon zest, 1/2 tbsp lemon juice (dbl for 4 ppl), 1/4 tsp garlic, salt and pepper together in a small bowl. (NOTE: Reference Garlic Guide.)

5
Finish and serve

Stir spinach into braised chickpeas until wilted, 1-2 min. Season bulgur with salt. Divide bulgur between bowls and top with braised chickpeas. Crumble feta over chickpeas. Dollop lemon-garlic toum on top.

Nutrition per serving

740

kcal

Calories

34

g

Fat

5

g

Saturated Fat

91

g

Carbohydrate

15

g

Sugar

22

g

Dietary Fiber

26

g

Protein

20

mg

Cholesterol

1810

mg

Sodium

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