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Cauliflower Chickpea Stew

 
Cauliflower Chickpea Stew
Image ©
This recipe belongs to the top 10% of the healthiest recipes.healthy
 
One serving costs about $4 One serving costs about $4

$4.00 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 fall,winter,vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan lunch,soup,main course,main dish,dinner
spoonacular Score:94%

Spoonacular Score: 94%

 

Stew can be paired with Cabernet Sauvignon, Chablis, and Malbec. Full-bodied red wines like malbec and cabernet sauvignon are the perfect accompaniment for beef stew. Fish stew probably calls for a white wine, such as chablis. You could try Elway's Reserve Cabernet Sauvignon Wine. Reviewers quite like it with a 5 out of 5 star rating and a price of about 78 dollars per bottle.

Elway's Reserve Cabernet Sauvignon Wine

The 2013 Elway's Reserve Napa Valley Cabernet Sauvignon is a merge of dark fruits, delicate spiciness from carefully selected American oak barrels and intense minerality.

» Get this wine on Amazon.com

Ingredients

Servings:
1 Tbsp
1 Tbsp olive oil
olive oil
8.47 oz
8.47 oz brown rice
brown rice
some
some twice amount of water
twice amount of water
2
2  garlic gloves
garlic gloves
1 tsp
1 tsp tumeric
tumeric
some
some salt & pepper
salt & pepper
1
1  onion
onion
14.11 oz
14.11 oz canned tomatoes
canned tomatoes
2 Tbsps
2 Tbsps tomato puree
tomato puree
3
3  garlic gloves
garlic gloves
1 tsp
1 tsp fresh cm ginger
fresh cm ginger
0.5
0.5  fresh chili
fresh chili
1 tsp
1 tsp cinnamon
cinnamon
1 tsp
1 tsp garam masala
garam masala
1 tsp
1 tsp paprika
paprika
1
1  sweet potatoes
sweet potatoes
0.5
0.5  lemon (juice)
lemon (juice)
1.01 cups
1.01 cups water
water
0.5 small
0.5 small cauliflower
cauliflower
14.11 oz
14.11 oz canned chickpeas
canned chickpeas
1 Tbsp olive oil
1 Tbsp
olive oil
8.47 oz brown rice
8.47 oz
brown rice
some twice amount of water
some
twice amount of water
2  garlic gloves
2
garlic gloves
1 tsp tumeric
1 tsp
tumeric
some salt & pepper
some
salt & pepper
1  onion
1
onion
14.11 oz canned tomatoes
14.11 oz
canned tomatoes
2 Tbsps tomato puree
2 Tbsps
tomato puree
3  garlic gloves
3
garlic gloves
1 tsp fresh cm ginger
1 tsp
fresh cm ginger
0.5  fresh chili
0.5
fresh chili
1 tsp cinnamon
1 tsp
cinnamon
1 tsp garam masala
1 tsp
garam masala
1 tsp paprika
1 tsp
paprika
1  sweet potatoes
1
sweet potatoes
0.5  lemon (juice)
0.5
lemon (juice)
1.01 cups water
1.01 cups
water
0.5 small cauliflower
0.5 small
cauliflower
14.11 oz canned chickpeas
14.11 oz
canned chickpeas

Equipment

sauce pan
sauce pan
sauce pan
sauce pan


Instructions

Read the detailed instructions on

Price Breakdown

Cost per Serving: $1.40
Ingredient
1 tablespoon olive oil
240 grams brown rice
2 garlic gloves
1 teaspoon tumeric
1 onion
400 grams canned tomatoes
2 tablespoons tomato puree
3 garlic gloves
1 teaspoon fresh cm ginger
½ fresh chili
1 teaspoon cinnamon
1 teaspoon garam masala
1 teaspoon paprika
1 sweet potatoes
½ lemon (juice)
½ smalls cauliflower
400 grams canned chickpeas
Price
$0.17
$0.77
$0.13
$0.12
$0.24
$0.86
$0.07
$0.20
$0.01
$0.20
$0.11
$0.26
$0.12
$0.75
$0.10
$0.69
$0.81
$5.61

Nutritional Information

Quickview
455 Calories
13g Protein
7g Total Fat
86g Carbs
90% Health Score
Limit These
Calories
455k
23%

Fat
7g
12%

  Saturated Fat
1g
7%

Carbohydrates
86g
29%

  Sugar
9g
11%

Cholesterol
0.0mg
0%

Sodium
667mg
29%

Get Enough Of These
Protein
13g
27%

Manganese
3mg
187%

Vitamin A
8626IU
173%

Vitamin B6
1mg
63%

Fiber
12g
49%

Vitamin C
40mg
49%

Magnesium
164mg
41%

Copper
0.71mg
36%

Phosphorus
335mg
34%

Vitamin B1
0.45mg
30%

Potassium
1031mg
29%

Iron
4mg
27%

Vitamin B3
4mg
24%

Vitamin B5
2mg
23%

Folate
83µg
21%

Zinc
2mg
18%

Vitamin E
2mg
16%

Vitamin K
15µg
15%

Calcium
146mg
15%

Vitamin B2
0.18mg
11%

Selenium
3µg
6%

covered percent of daily need

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