Vegetables with Lentils and Chickpeas

Ali Al-FarsiKock

Ingredienser

• 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
• Vatten
  750 ml
• Chickpeas, drained and washed
  420 grams
• Brown lentils, drained and washed
  400 grams
• Garam Masala
  1 tablespoon
• Basmati Ris
  400 grams
• Vegetabilisk olja
  2 teaspoons
• Medium-sized onion, brown, finely chopped, additional
  300 grams
• Cilantro, fresh leaves tightly packed
  0.3 cup
• Masalapasta
  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

Steg

1. 1

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

   Nödvändiga verktyg:

   Mixer

   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.

   Nödvändiga verktyg:

   Kastrull

   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.

   Nödvändiga verktyg:

   Sikt

   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.

   Nödvändiga verktyg:

   Kastrull

   20 min
6. 6

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

   Nödvändiga verktyg:

   Kastrull

   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.

   Nödvändiga verktyg:

   Kastrull

   10 min

Näringsvärde

Näringsinnehåll för ingredienser (per 100g)

Vattenper 100g

Vatten100 g

Garam Masalaper 100g

Energi375 kcal

Protein12 g

Total fett15 g

Kolhydrater60 g

Kostfiber25 g

Totalt socker5 g

Basmati Risper 100g

Energi365 kcal

Protein8 g

Total fett0.6 g

Kolhydrater80 g

Kostfiber1 g

Totalt socker0.1 g

Vegetabilisk oljaper 100g

Energi884 kcal

Total fett100 g

Masalapastaper 100g

Energi100 kcal

Protein2 g

Total fett5 g

Kolhydrater15 g

Kostfiber3 g

Totalt socker4 g

* Näringsvärdena är ungefärliga och beräkningen kan påverkas av typen av ingrediens samt odlings-, förvarings- och tillagningsmetoder.

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