Cauliflower Chickpea Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
90%
Cauliflower Chickpea Stew
45 min.
4
455kcal
57.09%sweetness
100%saltiness
71.67%sourness
85.83%bitterness
36.05%savoriness
39.26%fattiness
100%spiciness

Ingredients

  • tbsp olive oil 
  • 240 brown rice 
  • servings water 
  •  garlic crushed
  • tsp turmeric 
  • servings salt and pepper 
  •  onion chopped finely
  • 400 canned tomatoes chopped canned
  • tbsp tomato purée 
  •  garlic crushed
  • tsp ginger fresh grated
  • 0.5  pepper flakes fresh chopped finely
  • tsp cinnamon 
  • tsp garam masala 
  • tsp paprika 
  •  sweet potatoes and into 
  • 0.5  juice of lemon 
  • 240 ml water 
  • 0.5 small cauliflower 
  • 400 garbanzo beans canned

Equipment

  • sauce pan

Directions

  1. Heat olive oil in large sauce pan on high heat. Crush the garlic and fry it with tumeric, salt and pepper for a minute before adding the brown rice. Fry the rice for another 4-5 minutes before adding the water. Bring the water to a boil and turn down the heat to low-medium, allow to simmer for 30 minutes.
  2. Heat olive oil in large saucepan on high heat.
  3. Add the onion and fry for 4-5 minutes or until golden brown. Turn down the heat to medium and add the chopped tomatoes, tomato puree, chili, ginger, garlic and the rest of the spices.
  4. Add sweet potato, lemon juice and water and bring it to a boil before turning down the heat to medium and allow the stew to simmer for 30-35 minutes.
  5. Ten minutes before done, add the cauliflower. Five minutes before done, drain the chickpeas and add them to the stew.
  6. The vegetables should be cooked all the way through but it still have a slight snap to them. Season with salt and pepper before serving.
  7. Serve with fresh herbs, such as basil or cilantro.

Nutrition Facts

Calories455kcal
Protein11.61%
Fat14.87%
Carbs73.52%

Properties

Glycemic Index
99.77
Glycemic Load
38.44
Inflammation Score
-10
Nutrition Score
30.583913043478%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.02mg
Luteolin
0.05mg
Isorhamnetin
1.38mg
Kaempferol
0.32mg
Myricetin
0.09mg
Quercetin
6.18mg

Taste

Sweetness:
57.09%
Saltiness:
100%
Sourness:
71.67%
Bitterness:
85.83%
Savoriness:
36.05%
Fattiness:
39.26%
Spiciness:
100%

Nutrients percent of daily need

Calories:455.29kcal
22.76%
Fat:7.76g
11.94%
Saturated Fat:1.16g
7.22%
Carbohydrates:86.28g
28.76%
Net Carbohydrates:74.02g
26.92%
Sugar:9.48g
10.53%
Cholesterol:0mg
0%
Sodium:667.7mg
29.03%
Protein:13.63g
27.26%
Manganese:3.73mg
186.7%
Vitamin A:8626.25IU
172.52%
Vitamin B6:1.25mg
62.56%
Fiber:12.26g
49.03%
Vitamin C:40.41mg
48.98%
Magnesium:164.6mg
41.15%
Copper:0.71mg
35.58%
Phosphorus:335.03mg
33.5%
Vitamin B1:0.45mg
29.7%
Potassium:1031.48mg
29.47%
Iron:4.85mg
26.92%
Vitamin B3:4.77mg
23.83%
Vitamin B5:2.27mg
22.71%
Folate:83.95µg
20.99%
Zinc:2.66mg
17.73%
Vitamin E:2.34mg
15.59%
Vitamin K:15.53µg
14.79%
Calcium:146.57mg
14.66%
Vitamin B2:0.18mg
10.55%
Selenium:3.98µg
5.69%