avec feta et sauce au yogourt
Les chaudes épices à l’indienne 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, en bloc
100 g
Concentré de bouillon de légumes
2 unit(s)
Base de sauce tomate
2 tbsp
Bébés épinards
56 g
Sauce au yogourt
3 tbsp
Courgette
1 unit(s)
Pâte de cari
2 tbsp
Poivre
0.125 tsp
Huile
1 tbsp
Sel
0.625 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 garlic.
- Simmer, stirring occasionally, until liquid reduces slightly, 6-7 min.
- Remove the pan from heat.
- Season with salt and pepper.
- 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 yogurt sauce on top.
730
kcal
Calories
30
g
Fat
13
g
Saturated Fat
90
g
Carbohydrate
13
g
Sugar
16
g
Dietary Fiber
29
g
Protein
50
mg
Cholesterol
2060
mg
Sodium
0.1
g
Trans Fat
1850
mg
Potassium
300
mg
Calcium
6.5
mg
Iron
