Chickpea and Turnip Stew with Ethiopian Spices

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
34%
Chickpea and Turnip Stew with Ethiopian Spices
45 min.
4
219kcal

Suggestions


Welcome to a delightful culinary journey with our Chickpea and Turnip Stew infused with vibrant Ethiopian spices! This hearty dish is not only a feast for the senses but also a wholesome option for those seeking vegetarian, vegan, gluten-free, and dairy-free meals. Packed with nutritious ingredients, this stew is perfect for anyone looking to enjoy a comforting bowl of goodness without compromising on flavor.

The star of this recipe is the berberé seasoning, a traditional Ethiopian spice blend that adds a warm, aromatic kick to the dish. Combined with tender chickpeas, earthy turnips, and a medley of fresh vegetables like carrots and leeks, this stew is a celebration of textures and tastes. The addition of creamy plain soymilk at the end brings a luscious finish, making each spoonful a delightful experience.

Ready in just 45 minutes, this Chickpea and Turnip Stew is ideal for busy weeknights or as a nourishing starter for gatherings. With only 219 calories per serving, it’s a guilt-free option that doesn’t skimp on satisfaction. Whether you’re enjoying it as a soup, antipasti, or a light snack, this dish is sure to impress your family and friends. Dive into this flavorful adventure and savor the essence of Ethiopian cuisine right in your own kitchen!

Ingredients

  • teaspoons berbere (below)
  • 15 ounce garbanzo beans drained well canned
  •  carrots chopped
  • teaspoon ginger minced
  •  leek white washed chopped well
  • medium onion chopped
  • teaspoon salt to taste
  • 0.5 cup soymilk plain
  • 0.5 teaspoon turmeric 
  • pound turnip 
  • cups vegetable stock 

Equipment

  • pot
  • blender

Directions

  1. Cut them into 1/2-inch cubes. Coat a large pot lightly with non-stick spray.
  2. Add the onions and sauté until they begin to turn brown.
  3. Add the ginger root, berbere seasoning, and turmeric and sauté for another minute.
  4. Add all the remaining ingredients except the soymilk. Cook, covered, until the turnips are tender, about 20 minutes.
  5. Remove about 1 1/2 cups of the stew and puree it in a blender. Return it to the pot, along with the soymilk. Stir well until heated throughout and serve.

Nutrition Facts

Calories219kcal
Protein15.34%
Fat12.26%
Carbs72.4%

Properties

Glycemic Index
79.4
Glycemic Load
13.59
Inflammation Score
-10
Nutrition Score
23.856956305711%

Flavonoids

Luteolin
0.04mg
Isorhamnetin
1.38mg
Kaempferol
2.03mg
Myricetin
0.17mg
Quercetin
5.71mg

Nutrients percent of daily need

Calories:219.17kcal
10.96%
Fat:3.1g
4.77%
Saturated Fat:0.35g
2.17%
Carbohydrates:41.21g
13.74%
Net Carbohydrates:31.46g
11.44%
Sugar:12.28g
13.65%
Cholesterol:0mg
0%
Sodium:2019.97mg
87.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.73g
17.47%
Vitamin A:6847.7IU
136.95%
Manganese:1.44mg
72.2%
Vitamin C:38.65mg
46.85%
Vitamin B6:0.91mg
45.48%
Fiber:9.76g
39.02%
Vitamin K:35.66µg
33.96%
Folate:106.92µg
26.73%
Iron:4.12mg
22.92%
Copper:0.4mg
20.15%
Potassium:677.68mg
19.36%
Calcium:169.2mg
16.92%
Magnesium:66.99mg
16.75%
Phosphorus:158.52mg
15.85%
Vitamin B1:0.17mg
11.4%
Vitamin B3:2.18mg
10.89%
Vitamin E:1.61mg
10.72%
Vitamin B2:0.15mg
9.09%
Zinc:1.32mg
8.83%
Vitamin B5:0.76mg
7.56%
Selenium:4.45µg
6.36%
Vitamin B12:0.32µg
5.31%
Vitamin D:0.35µg
2.36%