Vegetables with Lentils and Chickpeas

Ali Al-FarsiCocinero

Ingredientes

• Large eggplant, chopped coarsely
  500 grams
• Pumpkin, chopped coarsely
  500 grams
• Medium-sized tomatoes, crushed and chopped coarsely
  300 grams
• Onion, brown, finely chopped
  200 grams
• Agua
  750 ml
• Chickpeas, drained and washed
  420 grams
• Brown lentils, drained and washed
  400 grams
• Garam Masala
  1 tablespoon
• Arroz Basmati
  400 grams
• Aceite vegetal
  2 teaspoons
• Medium-sized onion, brown, finely chopped, additional
  300 grams
• Cilantro, fresh leaves tightly packed
  0.3 cup
• Pasta de Masala
  1
• Dried red chili, small
  3
• Long red chili
  2
• Fresh ginger, 2 cm piece, quartered
  10 grams
• Garlic, quartered
  3 cloves
• Cilantro, fresh leaves loosely packed
  0.5 cup
• Hot water
  2 tablespoons

Pasos

1. 1

   Blend the ingredients for the masala paste in the blender until the mixture becomes a smooth paste.

   Herramientas necesarias:

   Batidora

   recipe.minutes
2. 2

   Place the eggplant, pumpkin, tomatoes, onion, and water in a large pot and bring to a boil. Reduce the heat and cook the mixture covered for 15 minutes, stirring occasionally.

   Herramientas necesarias:

   Olla

   recipe.minutes
3. 3

   Strain the vegetable mixture through the sieve into a large bowl and reserve 1½ cups of the broth, discarding the remaining quantity.

   Herramientas necesarias:

   Colador

   recipe.minutes
4. 4

   In another large bowl, mix half of the chickpeas and lentils with the vegetable mixture, and mash the ingredients slightly.

   recipe.minutes
5. 5

   Toast the garam masala and masala paste over high heat in the same pot after cleaning it, stirring until fragrant. Add the mashed chickpeas, lentils, and reserved broth; cook the mixture uncovered over low heat for 20 minutes, stirring occasionally.

   Herramientas necesarias:

   Olla

   recipe.minutes
6. 6

   Meanwhile, boil the rice in boiling water in a large pot until tender, then drain.

   Herramientas necesarias:

   Olla

   recipe.minutes
7. 7

   Heat the oil in a medium-sized pot, and fry the additional onion, stirring for about 10 minutes or until slightly browned. Sprinkle the onion over the dish and serve with rice and lemon wedges if desired.

   Herramientas necesarias:

   Olla

   recipe.minutes

Datos nutricionales

Información nutricional de los ingredientes (por 100g)

Aguapor 100g

Agua100 g

Garam Masalapor 100g

Energía375 kcal

Proteínas12 g

Grasa total15 g

Carbohidratos60 g

Fibra dietética25 g

Azúcares totales5 g

Arroz Basmatipor 100g

Energía365 kcal

Proteínas8 g

Grasa total0.6 g

Carbohidratos80 g

Fibra dietética1 g

Azúcares totales0.1 g

Aceite vegetalpor 100g

Energía884 kcal

Grasa total100 g

Pasta de Masalapor 100g

Energía100 kcal

Proteínas2 g

Grasa total5 g

Carbohidratos15 g

Fibra dietética3 g

Azúcares totales4 g

* La información nutricional es aproximada y su cálculo puede verse afectado por el tipo de ingrediente y los métodos de cultivo, almacenamiento y cocción.

Características y etiquetas dietéticas