Estimated Nutrition (whole recipe, rough)
Counts 13 of 17 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Milk | 1 cup (244ml) whole | 149 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Vegetable | 1 tbsp (14g) | 120 |
| Apple Juice | 1 medium (182g) | 95 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Bean | not in our table | 0 |
| Coriander | not in our table | 0 |
| Anise | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 3/4 lbs dried garbanzo beans
- (chickpeas) or about 3 cans
- 4 large green chilis (anneheim)
- 1 med onion, chopped
- 1 tbsp chopped garlic
- 1/2 cup fresh cilantro (coriander)
- (not too tightly packed)
- rind of ¾ lemon (removed
- with vegetable peeler -- no
- white pith)
- 2 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1/4 tsp ground cardomon
- 1/4 tsp ground anise seeds
- 1 tbsp tamari (soy sauce)
- 1 tbsp worcestershire sauce
- (optional -- not necessarily
- vegetarian)
- 1 cup apple juice
- 1 14 oz can evaporated skim
- milk (or substitute soy or
- rice milk)
- rice
- =
Directions
1) soak garbanzo beans and cook according to package directions (i used a crock pot). 2) take next set of ingredients and blend in food processor or blender until they form a paste. 3) heat a non-stick skillet over medium heat for a few minutes then add paste. Stir and cook for about five minutes. Some of paste may stick and brown but don"t let it burn. Add apple juice and stir to unstick bottom crust. Cook for another 5 minutes stirring. 4) add cooked garbanzo beans and bring to a low boil. Reduce heat and simmer about 15 minutes. 5) add evaporated milk and simmer another 15 minutes. 6) serve over rice