Abu Basti

Fatima HaddadChef

Ingrediënten

• Pompoen
  1 kilogram
• Vlees
  300 grams
• Small onion
  1 piece
• Kikkererwten
  1 cup
• Tomatenpuree
  4 tablespoons
• Tamarind juice
  1 cup
• Knoflook
  3 cloves
• Gedroogde Munt
  0 pinch

Stappen

1. 1

   Peel the pumpkin, remove its seeds, and cut it into thick cubes.

   Benodigde hulpmiddelen:

   Mes

   recipe.minutes
2. 2

   Fry the onion in a little oil and set aside.

   Benodigde hulpmiddelen:

   Koekenpan

   recipe.minutes
3. 3

   Fry the pumpkin as well and set aside.

   Benodigde hulpmiddelen:

   Koekenpan

   recipe.minutes
4. 4

   Add the onion and pumpkin to the meat broth, then add the tomato paste. Let it simmer on low heat, adding the tamarind juice, garlic, mint, and chickpeas 5 minutes before turning off the heat.

   Benodigde hulpmiddelen:

   Pan

   recipe.minutes

Voedingsfeiten

Ingredients Nutritional Facts (per 100g)

Pompoenper 100g

Energy26 kcal

Protein0.93 g

Total Fat0.1 g

Carbohydrate6.5 g

Total Sugars2.76 g

Dietary Fiber0.5 g

Water91 g

Vleesper 100g

Energy250 kcal

Protein20 g

Total Fat15 g

Kikkererwtenper 100g

Energy164 kcal

Protein8.86 g

Total Fat2.59 g

Carbohydrate27.4 g

Dietary Fiber7.6 g

Total Sugars4.8 g

Tomatenpureeper 100g

Energy100 kcal

Protein1.5 g

Total Fat0.5 g

Carbohydrate24 g

Total Sugars20 g

Dietary Fiber2 g

Knoflookper 100g

Energy100 kcal

Protein2 g

Total Fat1 g

Carbohydrate20 g

Dietary Fiber5 g

Total Sugars3 g

Gedroogde Muntper 100g

Energy276 kcal

Protein6 g

Total Fat8 g

Carbohydrate68 g

Dietary Fiber38 g

* Voedingswaarden zijn bij benadering en de berekening kan worden beïnvloed door het type ingrediënt en de teelt-, opslag- en kookmethoden.

Dieetkenmerken & Tags