Moroccan Chickpea Chili

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
67%
Moroccan Chickpea Chili
36 min.
4
288kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • teaspoon bottled garlic minced
  • 31 ounce chickpeas rinsed drained canned (garbanzo beans)
  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.5 cup carrots chopped
  • 0.8 cup celery chopped
  • tablespoons cilantro leaves fresh chopped
  • 0.1 teaspoon ground cinnamon 
  • teaspoons ground cumin 
  • teaspoon ground ginger 
  • 0.1 teaspoon ground pepper red
  • 0.5 teaspoon ground turmeric 
  • tablespoon juice of lemon fresh
  • teaspoons olive oil 
  • cup prechopped onion 
  • teaspoons paprika 
  • 0.3 teaspoon salt 
  • tablespoons no-salt-added tomato paste 
  • 1.5 cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat oil in a large saucepan over medium-high heat.
  2. Add onion, celery, carrot, and garlic to pan; saut 5 minutes. Stir in cumin and next 7 ingredients (through red pepper); cook 1 minute, stirring constantly.
  3. Add 1 1/2 cups water, tomato paste, chickpeas, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Stir in cilantro and juice.

Nutrition Facts

Calories288kcal
Protein18.27%
Fat20.9%
Carbs60.83%

Properties

Glycemic Index
96.29
Glycemic Load
12.3
Inflammation Score
-10
Nutrition Score
25.92217399763%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.55mg
Luteolin
0.23mg
Isorhamnetin
2mg
Kaempferol
0.34mg
Myricetin
0.04mg
Quercetin
8.37mg

Nutrients percent of daily need

Calories:288.21kcal
14.41%
Fat:7.15g
11%
Saturated Fat:0.87g
5.42%
Carbohydrates:46.82g
15.61%
Net Carbohydrates:32.74g
11.91%
Sugar:8.47g
9.41%
Cholesterol:0mg
0%
Sodium:990.23mg
43.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.06g
28.13%
Manganese:2.39mg
119.47%
Vitamin A:3680.79IU
73.62%
Vitamin B6:1.35mg
67.38%
Fiber:14.08g
56.32%
Copper:0.62mg
31.19%
Iron:5.59mg
31.04%
Potassium:924.19mg
26.41%
Magnesium:100.06mg
25.01%
Phosphorus:249.41mg
24.94%
Folate:88.46µg
22.11%
Vitamin C:18.02mg
21.84%
Vitamin K:17.19µg
16.37%
Vitamin E:2.45mg
16.31%
Calcium:156.07mg
15.61%
Zinc:2.13mg
14.17%
Vitamin B1:0.2mg
13.28%
Vitamin B3:2.28mg
11.41%
Vitamin B5:1.14mg
11.36%
Selenium:6.33µg
9.04%
Vitamin B2:0.15mg
8.8%
Source:My Recipes