Vegetables with Lentils and Chickpeas

Ali Al-FarsiCozinheiro

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
• Água
  750 ml
• Chickpeas, drained and washed
  420 grams
• Brown lentils, drained and washed
  400 grams
• Garam Masala
  1 tablespoon
• Arroz Basmati
  400 grams
• Óleo 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

Passos

1. 1

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

   Utensílios necessários:

   Liquidificador

   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.

   Utensílios necessários:

   Panela

   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.

   Utensílios necessários:

   Pene

   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.

   Utensílios necessários:

   Panela

   recipe.minutes
6. 6

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

   Utensílios necessários:

   Panela

   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.

   Utensílios necessários:

   Panela

   recipe.minutes

Fatos nutricionais

Informações Nutricionais dos Ingredientes (por 100g)

Águapor 100g

Água100 g

Garam Masalapor 100g

Energia375 kcal

Proteínas12 g

Gordura Total15 g

Carboidratos60 g

Fibra Alimentar25 g

Açúcares Totais5 g

Arroz Basmatipor 100g

Energia365 kcal

Proteínas8 g

Gordura Total0.6 g

Carboidratos80 g

Fibra Alimentar1 g

Açúcares Totais0.1 g

Óleo vegetalpor 100g

Energia884 kcal

Gordura Total100 g

Pasta de Masalapor 100g

Energia100 kcal

Proteínas2 g

Gordura Total5 g

Carboidratos15 g

Fibra Alimentar3 g

Açúcares Totais4 g

* As informações nutricionais são aproximadas e o seu cálculo pode ser afetado pelo tipo de ingrediente e pelos métodos de cultivo, armazenamento e confeção.

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