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
0.5 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
Huile
1 tbsp
Sel
0.625 tsp
Courgette
1 unit(s)
Pâte de cari
2 tbsp
Poivre
0.125 tsp
Before starting, wash and dry all produce. 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.
620
kcal
Calories
26
g
Fat
12
g
Saturated Fat
74
g
Carbohydrate
13
g
Sugar
12
g
Dietary Fiber
23
g
Protein
45
mg
Cholesterol
1980
mg
Sodium
0
g
Trans Fat
1700
mg
Potassium
250
mg
Calcium
5.5
mg
Iron