This chickpea and vegetable stew is a real treasure for anyone looking to manage their blood sugar levels effectively. Packed with protein, fiber, and a variety of vegetables, this recipe not only helps in stabilizing blood sugar but also offers a burst of flavors. Perfect for a hearty meal, this stew is both delicious and nutritious. Let’s dive into the recipe!
Ingredients:
- 100 grams of chickpeas
- 1 onion
- Vegetable oil
- 3 cloves of garlic
- Ginger (to taste)
- 1 pepper
- 3 tomatoes
- 35 grams of butter
- 20 grams of peppers
- Salt
- Ground pepper
- Turmeric
- Parsley
- 7 mushrooms
- Coriander
- Spring onions
- 200 grams Parmesan cheese
- 2 eggs
- Olive oil
- 3 tbsp yogurt
- Dill
- 2 cloves of garlic
- 1/2 lemon
- 2 tbsp oat flakes
- 700 ml milk
- Mozzarella cheese
- 150 grams cheese (your choice)
- Nutmeg
Instructions:
- Prepare the Chickpeas:
- Soak 100 grams of chickpeas in water for 2 hours.
- Drain and cook the soaked chickpeas in water for 45 minutes until tender.
- Prepare the Vegetables:
- Chop 1 onion, 3 cloves of garlic, 1 pepper, and 3 tomatoes.
- Slice 7 mushrooms.
- Cooking the Base:
- In a large pot, heat some vegetable oil over medium heat.
- Add the chopped onion and cook until translucent.
- Add the garlic and ginger, and sauté for another minute.
- Add the chopped pepper and cook for a few minutes until softened.
- Add Tomatoes and Chickpeas:
- Add the tomatoes to the pot and pour boiling water over them. Let it cook for a few minutes.
- Chop half of the cooked chickpeas and add them to the pot along with the whole chickpeas.
- Seasoning:
- Season with salt, ground pepper, and turmeric.
- Add 35 grams of butter and 20 grams of chopped peppers.
- Let the mixture cook for 15 minutes.
- Add More Vegetables:
- Add the sliced mushrooms, coriander, and spring onions to the pot.
- Grate 200 grams of Parmesan cheese and add to the mixture.
- Beat 2 eggs and add them to the pot, stirring continuously.
- Cooking and Baking:
- Final Touches:
- Add 2 tablespoons of oat flakes and 700 ml of milk to the pot, and let it cook on low heat for 15 minutes.
- Grate mozzarella cheese and add 150 grams of your choice of cheese to the mixture.
- Season with salt, ground pepper, and a pinch of nutmeg.
- Add more butter if desired.
- Garnish with fresh parsley before serving.
More Information:
This stew is rich in protein and fiber from the chickpeas, making it an excellent dish for maintaining stable blood sugar levels. The combination of vegetables, spices, and cheese adds a depth of flavor and nutritional benefits. The use of yogurt and fresh herbs enhances the taste while providing additional health benefits.
Nutritional Benefits:
- High in Protein: Chickpeas and cheese provide a good amount of protein, essential for muscle repair and growth.
- Rich in Fiber: Chickpeas and vegetables are excellent sources of dietary fiber, which helps in regulating blood sugar levels.
- Vitamins and Minerals: The variety of vegetables used in this recipe ensures a good intake of essential vitamins and minerals.
- Healthy Fats: The use of olive oil and butter adds healthy fats that support heart health.
Conclusion:
This chickpea and vegetable stew is a fantastic option for a nutritious and satisfying meal. Its rich flavors and health benefits make it a perfect choice for those looking to manage their blood sugar levels while enjoying a delicious dish. Try this recipe and enjoy the wholesome goodness it offers. Bon appétit!