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
Boulgour
0.5 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
Courgette
200 g
Poudre de cari doux
1 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, broth concentrate and 1/2 tsp salt (dbl both for 4 ppl) to a medium pot. Cover and bring to a boil over high heat. Add bulgur, then remove from heat. Cover and let stand, until tender and liquid is absorbed, 15-16 min. Fluff with a fork.
While the bulgur cooks, core, then cut the pepper into 1/2-inch pieces. Halve the zucchini lengthwise, then cut into 1/4-inch half-moons. 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, zucchini and peppers. Cook, until veggies soften, 3-4 min. Add the chickpeas, Indian Spice Mix, curry powder, 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.
Stir the spinach into the chickpea braise, until wilted, 1-2 min. Season the bulgur with salt. Divide the bulgur between bowls and top with the chickpea braise. Crumble over the feta. Dollop the lemon-garlic toum over top.
730
kcal
Calories
34
g
Fat
6
g
Saturated Fat
86
g
Carbohydrate
13
g
Sugar
23
g
Dietary Fiber
29
g
Protein
20
mg
Cholesterol
1510
mg
Sodium
avec Beyond Meat®, courgettes et carottes
avec mayo épicée et salade de chou croquante aux carottes