avec feta et sauce toum citron et ail
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
370 mL
Boulgour
0.5 cup
Mélange d'épices à l'indienne
0.5 tbsp
Oignon jaune
56 g
Gousses d'ail
2 unit
Poivron
160 g
Feta, en bloc
100 g
Concentré de bouillon de légumes
2 unit
Base de sauce tomate
2 tbsp
Bébés épinards
56 g
Citron
0.5 unit
Mayonnaise
2 tbsp
Huile
1 tbsp
Sel
0.625 tsp
Courgette
200 g
Pâte de cari douce
2 tbsp
Poivre
0.125 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! Add 1/2 cup water, 1/2 tsp salt (dbl both for 4 ppl) 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. Zest, then juice half the lemon (whole lemon for 4 ppl). 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 oil (dbl for 4 ppl), 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, 1/2 tbsp Indian Spice Mix, 3/4 cup water (dbl both for 4 ppl), 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, to taste.
Meanwhile, add mayo, lemon zest, 1/2 tbsp lemon juice (dbl for 4 ppl) 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 lemon-garlic toum on top.
710
kcal
Calories
35
g
Fat
12
g
Saturated Fat
75
g
Carbohydrate
12
g
Sugar
12
g
Dietary Fiber
23
g
Protein
52
mg
Cholesterol
2010
mg
Sodium
avec Beyond Meat®, courgettes et carottes