Recipes

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Green bean and chickpea stew

Nutritional values (per serving)
Calories 265 kcal
Fat9 g
Sodium 32.0 mg
Carbohydrates31 g
Protein 10 g
Phosphorus 159 mg
Potassium450 mg
Liquid175 ml
Ingredients (3 Serves )
  • 220 g chickpeas, boiled and drained
  • 200 g green beans
  • 4 garlic cloves, finely chopped
  • 1 medium yellow onion, thinly sliced
  • 200 g tomatoes, blanched and peeled
  • 1/2 tsp. of salt
  • a pinch of cayenne
  • pepper
  • 1 tsp. ground cumin
  • 1 tsp. coriander
  • 1–2 tbsp. finely chopped parsley or cilantro
  • 2 tbsp. olive oil
  • ~ 250–300 ml vegetable stock /water
60 mineasy
Nutrition Tips
  • Chickpeas: Chickpeas  have a high level of phosphorus and potassium content. We recommend to soak your chickpeas for at least 8 hours before boiling them. Don’t use the soaking water to cook the chickpeas.
  • Green beans: If you have a hard time in controlling your potassium levels, we recommend to first boil the green beans to lower their potassium content.
  • Vegetable stock: Vegetable stock has a high potassium level. If you have a hard time controlling your potassium levels, we recommend using water instead of vegetable stock.
Directions
  1. In a large saucepan, heat the oil and fry the onion until it is starting to soften. Add garlic, and spices; cook until spices become fragrant – about 2 minutes. Add tomato paste and cook for another minute.
  2. Add green beans, chickpeas, tomato paste and enough water or vegetable stock to just cover the beans. Add salt and pepper and stir.
  3. Turn the heat up and bring to a simmer, then reduce heat to medium low. Cook uncovered, stirring occasionally, until green beans are very tender and liquid has reduced – 20 to 30 minutes. Garnish with parsley or cilantro.
Nutrition Tips
  • Chickpeas: Chickpeas  have a high level of phosphorus and potassium content. We recommend to soak your chickpeas for at least 8 hours before boiling them. Don’t use the soaking water to cook the chickpeas.
  • Green beans: If you have a hard time in controlling your potassium levels, we recommend to first boil the green beans to lower their potassium content.
  • Vegetable stock: Vegetable stock has a high potassium level. If you have a hard time controlling your potassium levels, we recommend using water instead of vegetable stock.
Origin:
 
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