Chorizo and Chickpea Stew

Dairy Free
Very Healthy
Health score
60%
Chorizo and Chickpea Stew
40 min.
4
1019kcal

Suggestions

Ingredients

  •  bay leaves 
  • 28 ounce cherry tomatoes canned
  • 2.8 cups bulgar wheat 
  • 12 ounces chorizo halved cut into coins and then
  • 0.5 cup apricots dried with scissors, optional snipped soft ( 16)
  • servings cilantro leaves fresh chopped
  • teaspoon ground cinnamon 
  • teaspoons kosher salt 
  • 30 ounce beans mixed rinsed drained canned (garbanzo)
  • tablespoons regular olive oil 
  • ounces vermicelli 
  • servings salt and pepper 
  • 0.3 cup amontillado sherry 
  • quart water 

Equipment

  • frying pan
  • sauce pan
  • stove

Directions

  1. If ever there were justification for cupboard love, this would be it: a full-on feast thrown together to enormous effect, simply with ingredients that you can more or less keep on permanent standby. And, like so many of these recipes, it's pretty well instant. After all, if you haven't got time to shop, it's hardly likely you'll be able to spend many hours at the stove.
  2. I am, anyway, a huge fan of bulgar wheat - think couscous, only more robust - but cooked like this, with some strands of pasta tossed in hot oil first, it really has something extra. I was taught to do this, just chatting stoveside, by an Egyptian friend when I was in my twenties, and I've never seen any reason to change the drill. He, actually, didn't use torn-up spaghettini but, rather, lokshen, which are the short lengths of vermicelli customarily found in echt chicken soup.
  3. This is a tradition about as far away from the chorizo-cooking culture as you could get, but the chickpea-studded, tomatoey and paprika-hot stew goes extremely well with the nubbly grain. I keep a stock of cherry tomatoes in sauce in the cupboard, but regular canned tomatoes could be substituted easily enough.
  4. Warm the olive oil in a thick-bottomed saucepan on a medium heat.
  5. Fry the pasta bits in the oil for a minute, stirring, until they look like slightly scorched straws. Then add the bulgar wheat and stir for another minute or two.
  6. Stir in the cinnamon and the salt, and then pour the water into the pan.
  7. Add the bay leaves, and bring to a boil, then turn down to the lowest heat, add a lid, and leave for 15 minutes, until all the water has been absorbed.
  8. Put another thick-bottomed saucepan on a medium heat, add the chorizo pieces and fry until the orange oil runs out. Then add the sherry and let it bubble away.
  9. Add the apricots (if using), along with the chickpeas (or beans) and canned tomatoes, and 3/4 fill each empty tomato can with water and swish it out into the pan. Put on a high heat to bubble for about 5 minutes.
  10. Add salt and pepper, to taste.
  11. Serve with the bulgar wheat and, if there's any to hand, some chopped cilantro.

Nutrition Facts

Calories1019kcal
Protein17.06%
Fat27.57%
Carbs55.37%

Properties

Glycemic Index
64.85
Glycemic Load
55.24
Inflammation Score
-10
Nutrition Score
42.453478315602%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.02mg
Myricetin
0.02mg
Quercetin
19.42mg

Nutrients percent of daily need

Calories:1019.16kcal
50.96%
Fat:32.01g
49.24%
Saturated Fat:9.66g
60.35%
Carbohydrates:144.65g
48.22%
Net Carbohydrates:118.38g
43.05%
Sugar:18.09g
20.1%
Cholesterol:53.16mg
17.72%
Sodium:1939.99mg
84.35%
Alcohol:1.54g
100%
Alcohol %:0.22%
100%
Protein:44.57g
89.15%
Manganese:2.63mg
131.38%
Fiber:26.27g
105.07%
Copper:1.89mg
94.27%
Magnesium:368.63mg
92.16%
Phosphorus:727.95mg
72.8%
Vitamin C:47.18mg
57.19%
Vitamin B3:11mg
54.99%
Potassium:1757.1mg
50.2%
Iron:8.99mg
49.96%
Vitamin B2:0.71mg
41.54%
Vitamin A:1871.11IU
37.42%
Selenium:22.38µg
31.98%
Zinc:4.72mg
31.47%
Vitamin B6:0.63mg
31.25%
Folate:120.65µg
30.16%
Vitamin B1:0.43mg
28.73%
Vitamin B5:2.13mg
21.28%
Vitamin E:2.9mg
19.3%
Vitamin K:19.53µg
18.6%
Calcium:131.29mg
13.13%