Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 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 |
|---|---|---|
| Peanut | 1 oz (28g) | 161 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | 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
- 150 g of dry or 500 g of cooked chickpeas
- 2–3 ea . (2–3 cups ) chopped medium onions
- 2 cups of vegetable broth
- 2–3 cups chopped zucchini
- 6–8 medium tomatoes , chopped, or 2–3 cups of canned tomatoes
- 1 green bell pepper , chopped
- 1 chile pepper , finely chopped
- 4–6 cloves garlic , minced
- 4 Tbsp crunchy, unsweetened peanut butter
- 1 tsp coriander
- 1 tsp turmeric
- 1 tsp cumin
- ½ tsp salt
- ½ tsp black pepper
- 1 tsp soy sauce (optional, can use salt)
- 2 Tbsp cilantro sprig, finely chopped (optional, for garnish)
Directions
If using dry chickpeas, wash, then soak for 12 hours, then cook 40–50 minutes until soft or for 8–10 minutes in a pressure cooker . If using a pressure cooker, do not depressurize but let the cool down; depressurizing causes the chickpeas to break open.
Cook onions in the broth until softened.
Add zucchini, tomatoes, bell pepper, chili pepper, and garlic and cook for 10–15 minutes, until peppers and zucchini are soft.
Start boiling the rice.
Add chickpeas, peanut butter, spices, and soy sauce. Keep simmering for 5–10 more minutes.
Sprinkle with cilantro garnish if desired, then serve immediately.