Chickpeas with Tomatoes and Carrots

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
10%
Chickpeas with Tomatoes and Carrots
180 min.
20
65kcal

Suggestions


Welcome to a delightful culinary experience with our Chickpeas with Tomatoes and Carrots recipe! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your dining table. Perfectly suited for vegetarians, vegans, and those seeking gluten-free options, this recipe is a celebration of fresh ingredients and bold flavors.

Imagine tender chickpeas, simmered to perfection, combined with the sweetness of carrots and the rich essence of tomatoes. The addition of aromatic garlic and a hint of crushed red pepper elevates this dish, making it a tantalizing starter or a satisfying snack. With a preparation time of just 180 minutes, you can easily whip up a generous serving for 20 people, making it ideal for gatherings or family meals.

Not only is this dish low in calories at just 65 kcal per serving, but it also boasts a balanced caloric breakdown, ensuring you enjoy a nutritious meal without compromising on taste. The combination of protein, healthy fats, and carbohydrates makes it a well-rounded choice for any occasion.

Whether served as an antipasti, appetizer, or a light snack, Chickpeas with Tomatoes and Carrots is sure to impress your guests and leave them craving more. So, roll up your sleeves and get ready to indulge in this deliciously healthy recipe that brings together the best of nature's bounty!

Ingredients

  •  bay leaf 
  • 20 servings pepper black freshly ground
  •  carrots halved lengthwise sliced
  • 0.5 teaspoon pepper red crushed
  • cup chickpeas dried drained
  • cup cooking wine dry white
  • large garlic cloves thinly sliced
  • tablespoons juice of lemon fresh
  •  lemon zest finely grated
  • 0.5 cup olive oil extra-virgin
  • tablespoons parsley chopped
  •  onion red thinly sliced
  • 20 servings salt 
  • 0.5 cup tomato sauce plain

Equipment

  • frying pan
  • sauce pan

Directions

  1. In a large saucepan, cover the chickpeas with 2 quarts of water.
  2. Add the whole garlic clove and bay leaf and bring to a boil. Simmer over low heat, stirring occasionally, until the chickpeas are tender, about 2 hours.
  3. Add 1/2 teaspoon of salt and simmer for 10 minutes longer.
  4. Drain the chickpeas and discard the bay leaf and garlic clove.
  5. In a large, deep skillet, heat the olive oil.
  6. Add the carrots, onion and sliced garlic, cover and cook over moderately low heat, stirring occasionally, until the carrots are tender, about 10 minutes.
  7. Add the crushed red pepper and wine and boil over moderately high heat until the wine has reduced by half, about 4 minutes.
  8. Add the strained tomatoes and simmer over moderate heat for 5 minutes.
  9. Add 2 cups of cold water and the drained chickpeas and simmer over moderate heat until slightly thickened, about 15 minutes.
  10. Add the parsley, lemon zest and lemon juice and season with salt and black pepper.
  11. Serve at room temperature.

Nutrition Facts

Calories65kcal
Protein15.18%
Fat26.92%
Carbs57.9%

Properties

Glycemic Index
12.42
Glycemic Load
1.49
Inflammation Score
-8
Nutrition Score
5.8386955831362%

Flavonoids

Malvidin
0.01mg
Catechin
0.09mg
Epicatechin
0.07mg
Eriodictyol
0.07mg
Hesperetin
0.26mg
Naringenin
0.07mg
Apigenin
1.3mg
Luteolin
0.02mg
Isorhamnetin
0.28mg
Kaempferol
0.07mg
Myricetin
0.1mg
Quercetin
1.15mg

Nutrients percent of daily need

Calories:64.75kcal
3.24%
Fat:1.75g
2.69%
Saturated Fat:0.22g
1.4%
Carbohydrates:8.47g
2.82%
Net Carbohydrates:6.19g
2.25%
Sugar:2.13g
2.37%
Cholesterol:0mg
0%
Sodium:233.64mg
10.16%
Alcohol:1.24g
100%
Alcohol %:3.04%
100%
Protein:2.22g
4.44%
Vitamin A:1628.42IU
32.57%
Folate:60.45µg
15.11%
Manganese:0.28mg
14.09%
Vitamin K:13.06µg
12.44%
Fiber:2.29g
9.15%
Copper:0.1mg
5.14%
Phosphorus:46.49mg
4.65%
Iron:0.83mg
4.6%
Potassium:160.45mg
4.58%
Vitamin B6:0.09mg
4.58%
Vitamin C:3.64mg
4.41%
Vitamin B1:0.06mg
4.02%
Magnesium:16.03mg
4.01%
Zinc:0.42mg
2.78%
Vitamin E:0.42mg
2.77%
Vitamin B5:0.22mg
2.24%
Vitamin B2:0.04mg
2.11%
Calcium:19.37mg
1.94%
Vitamin B3:0.34mg
1.72%
Selenium:0.97µg
1.38%
Source:My Recipes