avec feta et sauce toum citron et ail
Les épices indiennes chaudes donnent du piquant aux pois chiches riches en protéines dans ce ragoût copieux et parfumé. Dégustez cette merveille végétarienne jusqu’à la dernière bouchée!
Allergens
Utensils
Tags
Pois chiches
370 mL
Freekeh
0.75 cup
Mélange d'épices à l'indienne
1 tbsp
Oignon, haché
56 g
Ail
6 g
Poivron
160 g
Feta
100 g
Concentré de bouillon de légumes
2 unit
Tomato Sauce
2 tbsp
Bébés épinards
113 g
Citron
1 unit
Mayonnaise
2 tbsp
Huile
1 tbsp
Sel et Poivre
0.25 tsp
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! Combine freekeh, 1 broth concentrate (2 for 4 ppl) and 1 1/4 cups water (dbl for 4 ppl) in a medium pot. Cover and bring to a boil over high heat, then reduce heat to low. Simmer, still covered, until freekeh is tender and liquid is absorbed, 22-25 min.
While the freekeh cooks, cut the pepper into 1/2-inch cubes. Roughly chop the spinach. Zest, then juice half the lemon (whole lemon for 4 ppl). Peel, then mince or grate the garlic. Drain and rinse the chickpeas.
Heat a large non-stick pan over medium heat. When hot, add 1 tbsp oil (dbl for 4 ppl), then the onions and peppers. Cook, until veggies soften, 3-4 min. Add the chickpeas, Indian Spice Mix, remaining broth concentrate, tomato sauce, 1 cup water (dbl for 4 ppl) and half the garlic. Simmer, until slightly reduced, 6-7 min. Remove from heat. Season with salt and pepper.
While the chickpeas braise, mix the mayo, lemon zest, 1 tbsp lemon juice (dbl for 4 ppl) and 1/4 tsp garlic together in a small bowl. (NOTE: Reference Garlic Guide.) Season with salt and pepper. Set aside.
Stir the spinach into the chickpea braise, until wilted, 1-2 min. Season the freekeh with salt. Divide the freekeh between bowls and top with the chickpea braise. Crumble over the feta. Drizzle the lemon-garlic toum over top.
820
kcal
Calories
3431
kJ
Energy (kJ)
34
g
Fat
5
g
Saturated Fat
101
g
Carbohydrate
11
g
Sugar
26
g
Dietary Fiber
31
g
Protein
20
mg
Cholesterol
1630
mg
Sodium
avec Beyond Meat®, courgettes et carottes
avec mayo épicée et salade de chou croquante aux carottes