Vegetables with Lentils and Chickpeas

Ali Al-FarsiCuoco

Ingredienti

• 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
• Acqua
  750 ml
• Chickpeas, drained and washed
  420 grams
• Brown lentils, drained and washed
  400 grams
• Garam Masala
  1 tablespoon
• Riso Basmati
  400 grams
• Olio vegetale
  2 teaspoons
• Medium-sized onion, brown, finely chopped, additional
  300 grams
• Cilantro, fresh leaves tightly packed
  0.3 cup
• Pasta di 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

Passi

1. 1

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

   Utensili necessari:

   Frullatore

   5 min
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.

   Utensili necessari:

   Pentola

   15 min
3. 3

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

   Utensili necessari:

   Setaccio

   5 min
4. 4

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

   5 min
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.

   Utensili necessari:

   Pentola

   20 min
6. 6

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

   Utensili necessari:

   Pentola

   10 min
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.

   Utensili necessari:

   Pentola

   10 min

Fatti nutrizionali

Valori nutrizionali degli ingredienti (per 100g)

Acquaper 100g

Acqua100 g

Garam Masalaper 100g

Energia375 kcal

Proteine12 g

Grassi totali15 g

Carbohydrate60 g

Fibre alimentari25 g

Zuccheri totali5 g

Riso Basmatiper 100g

Energia365 kcal

Proteine8 g

Grassi totali0.6 g

Carbohydrate80 g

Fibre alimentari1 g

Zuccheri totali0.1 g

Olio vegetaleper 100g

Energia884 kcal

Grassi totali100 g

Pasta di Masalaper 100g

Energia100 kcal

Proteine2 g

Grassi totali5 g

Carbohydrate15 g

Fibre alimentari3 g

Zuccheri totali4 g

* Le informazioni nutrizionali sono approssimative e il loro calcolo può essere influenzato dal tipo di ingrediente e dai metodi di coltivazione, conservazione e cottura.

Caratteristiche dietetiche e tag