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Cauliflower Chickpea Stew

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.4

$1.40 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%

 

The recipe Cauliflower Chickpea Stew can be made in roughly 45 minutes. One portion of this dish contains about 14g of protein, 8g of fat, and a total of 455 calories. For $1.4 per serving, this recipe covers 29% of your daily requirements of vitamins and minerals. This recipe serves 4. It can be enjoyed any time, but it is especially good for Autumn. 2 people have tried and liked this recipe. If you have chili, onion, tumeric, and a few other ingredients on hand, you can make it. It is brought to you by Foodista. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. It works well as a main course. With a spoonacular score of 92%, this dish is amazing. Try Cauliflower Chickpea Stew, Spicy Cauliflower And Chickpea Stew, and Curried Cauliflower And Chickpea Stew for similar recipes.

Cabernet Sauvignon, Chablis, and Malbec are my top picks for Stew. 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. The Caymus Special Selection Cabernet Sauvignon with a 5 out of 5 star rating seems like a good match. It costs about 199 dollars per bottle.

Caymus Special Selection Cabernet Sauvignon

Caymus Special Selection is the flagship wine of the Wagner family and is comprised of the very best barrels of the vintage. The Special Selection Cabernet bottling has aromas and flavors which can only be achieved through "hang time" – a technique which chances the loss of crop if early winter sets in. Leaving the fruit to "hang" on the vine unusually long develops suppleness, increases color, and matures the tannins of the grapes. The wines are abundant in textural tannins yet soft as velvet. Crop thinning, allowing measured sunlight to reach the vine's fruit zone, and waiting for increased ripeness are all part of our viticultural practices. Caymus Cabernets offer a wide array of aromas and flavors including cocoa, cassis and vanilla. Only shipping discounts can be applied to this product, other promotional discounts do not apply.

» Get this wine on Wine.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

For the rice: Heat olive oil in large sauce pan on high heat. Crush the garlic and fry it with tumeric, salt and pepper for a minute before adding the brown rice. Fry the rice for another 4-5 minutes before adding the water. Bring the water to a boil and turn down the heat to low-medium, allow to simmer for 30 minutes. For the Stew: Heat olive oil in large saucepan on high heat. Add the onion and fry for 4-5 minutes or until golden brown. Turn down the heat to medium and add the chopped tomatoes, tomato puree, chili, ginger, garlic and the rest of the spices. Add sweet potato, lemon juice and water and bring it to a boil before turning down the heat to medium and allow the stew to simmer for 30-35 minutes. Ten minutes before done, add the cauliflower. Five minutes before done, drain the chickpeas and add them to the stew. The vegetables should be cooked all the way through but it still have a slight snap to them. Season with salt and pepper before serving. Serve with fresh herbs, such as basil or cilantro.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

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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