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Nutrition score

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Moroccan chickpea & vegetable stew
Moroccan chickpea & vegetable stew
35 Nutrition score
Dinner 🥄 15 min prep 🔥 30 min cook 👤 4 servings

Fragrant with ras el hanout, this warming stew has chickpeas, sweet potato, courgette and cherry tomatoes. Serve with couscous.

vegan high protein high iron high vitamin c
Ingredients (per serving)
Method
  1. 1 Fry onion and garlic until soft. Add garam masala, cumin, cinnamon and turmeric.
  2. 2 Add sweet potato and chickpeas. Stir to coat in spices.
  3. 3 Add canned tomatoes and vegetable stock. Bring to boil.
  4. 4 Add courgette and cherry tomatoes. Simmer 20 minutes.
  5. 5 Serve over couscous with fresh parsley and toasted flaked almonds.

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Nutrition per serving
620 kJ
Energy (kJ)
183 kcal
Energy (kcal)
32.2 g
Carbohydrate
7.3 g
Protein
4.2 g
Total Sugars
4.2 g
Fibre (NSP)
3.7 g
Fat
19 mg
Sodium
0.04 g
Salt
20.8 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 469 mg
Phosphorus 153 mg
Vitamin A (RAE) 138 µg
Chloride 78.8 mg
Magnesium 53.6 mg
Calcium 51.4 mg
Folate 40.1 µg
Selenium 13 µg
Vitamin C 12.9 mg
Vitamin E (alpha-TE) 2 mg
Iron 1.7 mg
Vitamin K 1.7 µg
Niacin (B3) 1.3 mg
Zinc 1.1 mg
Manganese 1 mg
Pantothenic Acid (B5) 0.579 mg
Copper 0.291 mg
Vitamin B6 0.241 mg
Thiamin (B1) 0.198 mg
Riboflavin (B2) 0.075 mg
Minerals
Iodine 2.9 µg
Fatty acids
Monounsaturated fat 1.5 g
Polyunsaturated fat (PUFA) 1.2 g
Saturated fat 0.381 g
Sugars (breakdown)
Sucrose 2.5 g
Fructose 0.954 g
Glucose (dextrose) 0.815 g
Carbohydrate (breakdown)
Starch 27.9 g
Amino acids
Glutamic acid 1.6 g
Aspartic acid 0.668 g
Leucine 0.53 g
Arginine 0.459 g
Valine 0.38 g
Lysine 0.364 g
Phenylalanine 0.353 g
Proline 0.338 g
Serine 0.318 g
Isoleucine 0.303 g
Alanine 0.295 g
Threonine 0.254 g
Glycine 0.251 g
Tyrosine 0.243 g
Histidine 0.173 g
Methionine 0.143 g
Cysteine 0.114 g
Tryptophan 0.089 g
Phytosterols & stanols
Plant sterols (total) 5.3 mg
β-Sitosterol 3.7 mg
Campesterol 0.788 mg
Stigmasterol 0.788 mg
Plant stanols (total) 0.375 mg
Carotenoids
Beta-carotene 1649 µg
Lycopene 700 µg
Lutein + Zeaxanthin 55 µg
Proximate
Water 95.2 g
Vitamins
Biotin (Vitamin B7) 4.7 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.47 g
Omega-3 (Alpha-linolenic acid) 0.006 g
Flavonols
Isorhamnetin 0.099 mg
Quercetin 0.02 mg
Kaempferol 0.015 mg
Flavanones
Naringenin 0.654 mg
Flavanols (Flavan-3-ols)
Catechin (+) 0.048 mg
Epicatechin (-) 0.023 mg
Anthocyanins
Cyanidin (total glycosides) 0.092 mg
Isoflavonoids
Isoflavonoids (total) 0 mg
Genistein 0 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.