Chickpea and chard stew

  • 28/10/2015
  • Moderate difficulty
  • 4
  • 25 min

Serve the chickpea and chard stew warm with toasted bread and enjoy the light mouthfuls of a warm dish.

Ingredients

  • 3 tbsp olive oil
  • 1 small onion (60 g)
  • 480 g can of chickpeas
  • 100 g chard
  • 1 can of sliced tomato (400 g)
  • 1 tsp sugar
  • ground black pepper
  • ½ chilli pepper
  • 1 tbps Vegeta Natur

Preparation

  1. 1.
    Fry the onions on olive oil, then add finely chopped garlic and sliced tomato. Add a tablespoon of Vegeta Natur, sugar and chopped chilli pepper and simmer for 5-10 minutes while adding water. Add drained chickpeas and pour in about 700 ml of water.
  2. 2.
    After it boils, add chopped chard and cook for another 5-10 minutes.
  3. 3.
    Add salt and pepper to taste and serve warm with toasted bread.

Advice

You can use the same recipe to prepare bean stew.

Energy and nutritive values

Energy and nutritive values are calculated for one serving (i.e. for 1 person). If it is a dessert, energy and nutritive values have been calculated for 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 334 / 1.396 - -
Fat g 13,62 - -
- saturated fatty acids g 1,75 - -
- monounsaturated fatty acids g 8,20 - -
- polyunsaturated fatty acids g 2,53 - -
Carbohydrates g 44,33 - -
Dietary fibre g 11,76 - -
Protein g 13,15 - -
Salt g 0,35 0 0
Vitamin A μg 3.067,14 77 61
Vitamin D μg 0,00 0 0
Niacin mg 3,85 28 19
Pantothenic acid mg 0,56 8 8
Potassium mg 831,88 22 22
Calcium mg 137,34 14 14

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)