avec feta et sauce toum à l’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
1 unit(s)
Boulgour
0.5 cup
Oignon jaune
1 unit(s)
Gousses d'ail
2 unit(s)
Poivron
1 unit(s)
Feta, émietté
0.5 cup
Concentré de bouillon de légumes
2 unit(s)
Base de sauce tomate
2 tbsp
Bébés épinards
56 g
Mayonnaise
2 tbsp
Courgette
1 unit(s)
Pâte de cari
2 tbsp
Sel
0.625 tsp
Huile
1 tbsp
Poivre
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
