Vegetables with Lentils and Chickpeas

Ali Al-FarsiCuisinier

Ingrédients

• 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
• Eau
  750 ml
• Chickpeas, drained and washed
  420 grams
• Brown lentils, drained and washed
  400 grams
• Garam Masala
  1 tablespoon
• Riz Basmati
  400 grams
• Huile Végétale
  2 teaspoons
• Medium-sized onion, brown, finely chopped, additional
  300 grams
• Cilantro, fresh leaves tightly packed
  0.3 cup
• Pâte 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

Mesures

1. 1

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

   Matériel requis:

   Blender

   5 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.

   Matériel requis:

   Marmite

   15 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.

   Matériel requis:

   Tamis

   5 minutes
4. 4

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

   5 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.

   Matériel requis:

   Marmite

   20 minutes
6. 6

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

   Matériel requis:

   Marmite

   10 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.

   Matériel requis:

   Marmite

   10 minutes

Faits nutritionnels

Valeurs nutritionnelles des ingrédients (pour 100g)

Eaupour 100g

Eau100 g

Garam Masalapour 100g

Énergie375 kcal

Protéines12 g

Lipides totaux15 g

Glucides60 g

Fibres alimentaires25 g

Sucres totaux5 g

Riz Basmatipour 100g

Énergie365 kcal

Protéines8 g

Lipides totaux0.6 g

Glucides80 g

Fibres alimentaires1 g

Sucres totaux0.1 g

Huile Végétalepour 100g

Énergie884 kcal

Lipides totaux100 g

Pâte de Masalapour 100g

Énergie100 kcal

Protéines2 g

Lipides totaux5 g

Glucides15 g

Fibres alimentaires3 g

Sucres totaux4 g

* Les informations nutritionnelles sont approximatives et leur calcul peut être influencé par le type d'ingrédient et les méthodes de culture, de stockage et de cuisson.

Caractéristiques et étiquettes diététiques