General • Easy
Vegetable Goulash with Chickpeas and Sesame
1 /
Portion
Ingredients - 12
Recipe preparation steps
1
Kaszę opłukać na sitku pod bieżącą wodą. Wstawić wodę na kaszę. Gotować od momentu wrzenia ok. 12 -15 min.Suche nasiona ciecierzycy zalać w garnku 2 szklankami wrzątku i odstawić na 3 –4 h. Po tym czasie zalać świeżą wodą i gotować przez ok. 30 min. do momentu, aż nasiona będą miękkie (w razie potrzeby dolać wody). W przypadku zastosowania nasion ciecierzycy konserwowej, opłukać nasiona na sitku pod bieżącą wodą.Warzywa umyć i osuszyć. Z papryki wydrążyć pestki, z pomidora usunąć szypułkę, zaś cebulę i czosnek obrać. Paprykę, pomidora i cebulę pokroić w kostkę. Czosnek drobno posiekać.Warzywa poddusić w garnuszku razem z przyprawami oraz 3 –4 łyżkami wody. Gotować pod przykryciem ok. 10 min. Dodać sok z cytryny oraz ugotowaną ciecierzycę. Całość wymieszać i dusić przez 5 –7 min.Gulasz podawać posypany sezamem / polany pastą sezamową, z natką pietruszki i ugotowaną kaszą.
Nutrients
Nutrients
| Name | All Portions | Single Portion |
|---|---|---|
| Acidity | 0.73 g | 0.73 g |
| Alanine | 52.41 g | 52.41 g |
| Alcohol | 1.71 g | 1.71 g |
| Alpha Linolenic Acid | 0.02 g | 0.02 g |
| Arginine | 61.51 g | 61.51 g |
| Ash | 7.83 g | 7.83 g |
| Aspartic acid | 155.14 g | 155.14 g |
| Beta-Cryptoxanthin | 17.14 µg | 17.14 µg |
| Beta-Glucan | 0.5 g | 0.5 g |
| Beta-carotene | 284.33 µg | 284.33 µg |
| Beta-sitosterol | 54.2 mg | 54.2 mg |
| Boron | 0.17 mg | 0.17 mg |
| Calcium | 157.44 mg | 157.44 mg |
| Calories | 378 kcal | 378 kcal |
| Campesterol | 0.85 g | 0.85 g |
| Carbohydrate | 136.81 g | 136.81 g |
| Carotene Alpha | 171.7 µg | 171.7 µg |
| Carotene Beta | 763.33 mg | 763.33 mg |
| Chloride | 20.02 mg | 20.02 mg |
| Chlorine | 113.9 mg | 113.9 mg |
| Cholesterol | 6.21 mg | 6.21 mg |
| Chromium | 3.71 µg | 3.71 µg |
| Citric acid | 0.74 mg | 0.74 mg |
| Cobalt | 1.71 µg | 1.71 µg |
| Complete Protein | 1 g | 1 g |
| Copper | 1.88 mg | 1.88 mg |
| Cysteine | 8.76 g | 8.76 g |
| Cystine | 0.15 g | 0.15 g |
| Energy | 1582 kJ | 1582 kJ |
| Fat | 19.66 g | 19.66 g |
| Fatty acids | 2.9 g | 2.9 g |
| Fatty monounsaturated | 5.19 g | 5.19 g |
| Fatty polyunsaturated | 7.34 g | 7.34 g |
| Fatty saturated | 2.43 g | 2.43 g |
| Fatty trans | 3.39 g | 3.39 g |
| Fiber | 21.7 g | 21.7 g |
| Fiber insoluble | 16.14 g | 16.14 g |
| Fiber soluble | 5.15 g | 5.15 g |
| Fluoride | 1.73 mg | 1.73 mg |
| Folate | 28.54 µg | 28.54 µg |
| Fructose | 7.24 g | 7.24 g |
| Galactose | 2.76 g | 2.76 g |
| Glicemyc Index | 162.9 µg | 162.9 µg |
| Glucose | 7.6 g | 7.6 g |
| Glutamic acid | 253.1 g | 253.1 g |
| Glutamine | 102 g | 102 g |
| Glycine | 43.54 g | 43.54 g |
| Histidine | 26.13 g | 26.13 g |
| Hydroxyproline | 1.7 g | 1.7 g |
| Inulin | 1.6 g | 1.6 g |
| Iodine | 1.71 µg | 1.71 µg |
| Iron | 11.25 mg | 11.25 mg |
| Isoleucine | 43.59 g | 43.59 g |
| KJ | 2602.77 kJ | 2602.77 kJ |
| Kcal | 852.49 kcal | 852.49 kcal |
| Lactose | 2.9 g | 2.9 g |
| Leucine | 70.36 g | 70.36 g |
| Lignin | 0.02 g | 0.02 g |
| Linoleic Acid | 1.26 g | 1.26 g |
| Lutein | 6 µg | 6 µg |
| Lutein + zeaxanthin | 329.55 mg | 329.55 mg |
| Lycopene | 4374.11 µg | 4374.11 µg |
| Lysine | 69.17 g | 69.17 g |
| Magnesium | 277.3 mg | 277.3 mg |
| Malic acid | 0.18 g | 0.18 g |
| Maltose | 1.86 g | 1.86 g |
| Manganese | 3.95 mg | 3.95 mg |
| Methionine | 17.44 g | 17.44 g |
| Molybdenum | 16.71 µg | 16.71 µg |
| Myristic Acid | 0.02 g | 0.02 g |
| Nickel | 1.72 mg | 1.72 mg |
| Nitrogen | 23.8 g | 23.8 g |
| Oleic Acid | 0.6 g | 0.6 g |
| Omega 3 | 0.18 g | 0.18 g |
| Omega 6 | 7.49 g | 7.49 g |
| Oxalic acid | 23.8 mg | 23.8 mg |
| Palmitic Acid | 0.4 g | 0.4 g |
| Phenylalanine | 52.35 g | 52.35 g |
| Phosphorus | 656.13 mg | 656.13 mg |
| Phytoene | 5100 µg | 5100 µg |
| Phytofluene | 510 µg | 510 µg |
| Phytosterols | 111.9 mg | 111.9 mg |
| Polyols | 1.7 g | 1.7 g |
| Potassium | 1882.38 mg | 1882.38 mg |
| Proline | 43.74 g | 43.74 g |
| Protein | 31.5 g | 31.5 g |
| Protein Animal | 1 g | 1 g |
| Protein Plant | 10.5 g | 10.5 g |
| Quinic acid | 0 g | 0 g |
| Salt | 0.11 g | 0.11 g |
| Selenium | 14.76 µg | 14.76 µg |
| Serine | 52.35 g | 52.35 g |
| Silica | 1.71 mg | 1.71 mg |
| Sodium | 48.53 mg | 48.53 mg |
| Starch | 97.04 g | 97.04 g |
| Stearic Acid | 0.1 g | 0.1 g |
| Stigmasterol | 0.51 g | 0.51 g |
| Sucrose | 3.54 g | 3.54 g |
| Sugar | 21.97 g | 21.97 g |
| Sugar Alcohols | 1.7 g | 1.7 g |
| Sugar added | 2.71 g | 2.71 g |
| Sulfur | 191.41 mg | 191.41 mg |
| Taurine | 1.7 mg | 1.7 mg |
| Threonine | 43.43 g | 43.43 g |
| Total Carbohydrates | 77.72 g | 77.72 g |
| Total Fat | 3.24 g | 3.24 g |
| Total Protein | 12.03 g | 12.03 g |
| Total sugar alcohols | 1.01 g | 1.01 g |
| Tryptophan | 17.33 g | 17.33 g |
| Tyrosine | 34.71 g | 34.71 g |
| Valine | 60.78 g | 60.78 g |
| Vitamin A | 577.51 µg | 577.51 µg |
| Vitamin B1 (Thiamin) | 1.43 mg | 1.43 mg |
| Vitamin B12 (Cobalamin) | 1.91 µg | 1.91 µg |
| Vitamin B2 (Riboflavin) | 0.77 mg | 0.77 mg |
| Vitamin B3 (Niacin) | 8.59 mg | 8.59 mg |
| Vitamin B4 (Choline) | 126.29 mg | 126.29 mg |
| Vitamin B5 (Pantothenic acid) | 1.34 mg | 1.34 mg |
| Vitamin B6 (Pyridoxine) | 2.22 mg | 2.22 mg |
| Vitamin B7 (Biotin) | 3.64 mg | 3.64 mg |
| Vitamin B9 (Folate) | 543.67 µg | 543.67 µg |
| Vitamin C (Ascorbic acid) | 307.36 mg | 307.36 mg |
| Vitamin D | 3.58 µg | 3.58 µg |
| Vitamin D3 | 1.21 µg | 1.21 µg |
| Vitamin E | 6.47 mg | 6.47 mg |
| Vitamin K | 67.12 µg | 67.12 µg |
| Water | 420.27 g | 420.27 g |
| Witamine B8 (Inositol) | 34 mg | 34 mg |
| Zeaxanthin | 3 µg | 3 µg |
| Zinc | 6.75 mg | 6.75 mg |
