Moroccan chickpea and lentil stew

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
96%
Moroccan chickpea and lentil stew
30 min.
3
465kcal
46.48%sweetness
100%saltiness
39.12%sourness
70.03%bitterness
54.6%savoriness
54.1%fattiness
0%spiciness

Ingredients

  • cup broccoli 
  • can garbanzo beans rinsed drained
  • large carrots chopped
  •  celery stalks chopped
  • 0.5 cup lentils cooked
  • cup couscous 
  • servings cilantro leaves fresh
  • 0.1 tsp ground cinnamon 
  • tsp ground cumin 
  • 0.5 tsp turmeric 
  • Tbs juice of lemon 
  • tsp olive oil 
  • tsp paprika 
  • servings salt and pepper 
  • Tbs tomato paste 
  • 1.5 cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat oil in large saucepan over medium-high heat, add onion and cook for about 3 minutes.
  2. Add celery, carrot and broccoli to pan and saut for about 5 minutes.
  3. Add in all seasonings and cook additional 1 minute.
  4. Add water, tomato paste, chickpeas and lentils, bring to a boil. Cover, reduce heat to low and simmer for 20 minutes.Meanwhile, cook couscous in separate pan according to package directions.
  5. Add cilantro and lemon juice to stew and serve over warm couscous.

Nutrition Facts

Calories465kcal
Protein16.86%
Fat13.76%
Carbs69.38%

Properties

Glycemic Index
117.61
Glycemic Load
36.58
Inflammation Score
-10
Nutrition Score
30.082173913043%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.08mg
Luteolin
0.32mg
Kaempferol
2.42mg
Myricetin
0.04mg
Quercetin
1.14mg

Taste

Sweetness:
46.48%
Saltiness:
100%
Sourness:
39.12%
Bitterness:
70.03%
Savoriness:
54.6%
Fattiness:
54.1%
Spiciness:
0%

Nutrients percent of daily need

Calories:465.29kcal
23.26%
Fat:7.26g
11.17%
Saturated Fat:0.93g
5.84%
Carbohydrates:82.4g
27.47%
Net Carbohydrates:66.85g
24.31%
Sugar:5.03g
5.59%
Cholesterol:0mg
0%
Sodium:758.7mg
32.99%
Protein:20.02g
40.05%
Vitamin A:9181.09IU
183.62%
Manganese:2.13mg
106.56%
Fiber:15.55g
62.2%
Vitamin B6:1.03mg
51.34%
Vitamin C:34.24mg
41.5%
Vitamin K:42.32µg
40.3%
Folate:140.95µg
35.24%
Phosphorus:336.85mg
33.69%
Iron:5.65mg
31.41%
Copper:0.58mg
28.87%
Magnesium:104.61mg
26.15%
Potassium:870.59mg
24.87%
Vitamin B3:3.8mg
18.98%
Vitamin B1:0.27mg
18.19%
Vitamin B5:1.75mg
17.46%
Zinc:2.41mg
16.06%
Vitamin E:1.99mg
13.29%
Calcium:129.24mg
12.92%
Vitamin B2:0.2mg
11.57%
Selenium:5.49µg
7.85%
Source:Foodista