Vegetable Goulash with Chickpeas and Sesame
Chickpeas
Vegetables
Sesame
~
Preparation time
1
Portion
12
Number of ingredients needed for preparation
2458
Calories
2458 kcal
Contains 2458 calories per portion.
86g
Protein/Portion
84g
Fat/Portion
339g
Carbs/Portion
~
Fiber/Portion
B: 1.2g
T: 0.4g
W: 7.2g
B: 1.1g
T: 0.2g
W: 4.3g
B: 10.5g
T: 2.9g
W: 71.6g
B: 11.6g
T: 3.6g
W: 36.4g
B: 4.6g
T: 12g
W: 2g
B: 0.4g
T: 0.1g
W: 0.8g
B: 0g
T: 0g
W: 0.1g
B: 0g
T: 0g
W: 0.1g
B: 0.1g
T: 0g
W: 0.6g
B: 0.1g
T: 0.1g
W: 0.6g
Calorie Requirement Coverage
93%
This recipe covers 93% of your daily calorie requirement.
Recipe: 2458 kcal
•
Your requirement: 2638 kcal
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
Detailed Nutrient List
| Name | All Portions | Single Portion |
|---|---|---|
| Acidity | 5.4 g | 5.4 g |
| Alanine | 32.48 g | 32.48 g |
| Alcohol | 2 g | 2 g |
| Alpha Linolenic Acid | 0.02 g | 0.02 g |
| Arginine | 40.3 g | 40.3 g |
| Ash | 27.18 g | 27.18 g |
| Aspartic acid | 93.1 g | 93.1 g |
| Beta-Cryptoxanthin | 24 µg | 24 µg |
| Beta-Glucan | 0.5 g | 0.5 g |
| Beta-carotene | 23055.91 µg | 23055.91 µg |
| Beta-sitosterol | 226 mg | 226 mg |
| Boron | 0.27 mg | 0.27 mg |
| Calcium | 1260 mg | 1260 mg |
| Calories | 378 kcal | 378 kcal |
| Campesterol | 0.5 g | 0.5 g |
| Carbohydrate | 338.57 g | 338.57 g |
| Carotene Alpha | 101 µg | 101 µg |
| Carotene Beta | 452 mg | 452 mg |
| Chloride | 12 mg | 12 mg |
| Chlorine | 99 mg | 99 mg |
| Cholesterol | 12 mg | 12 mg |
| Chromium | 4.3 µg | 4.3 µg |
| Citric acid | 5.9 mg | 5.9 mg |
| Cobalt | 2.1 µg | 2.1 µg |
| Complete Protein | 1 g | 1 g |
| Copper | 5.54 mg | 5.54 mg |
| Cysteine | 5.5 g | 5.5 g |
| Cystine | 0.25 g | 0.25 g |
| Energy | 1582 kJ | 1582 kJ |
| Fat | 84.45 g | 84.45 g |
| Fatty acids | 2.9 g | 2.9 g |
| Fatty monounsaturated | 24 g | 24 g |
| Fatty polyunsaturated | 29.45 g | 29.45 g |
| Fatty saturated | 11.4 g | 11.4 g |
| Fatty trans | 6.1 g | 6.1 g |
| Fiber | 75.8 g | 75.8 g |
| Fiber insoluble | 29.45 g | 29.45 g |
| Fiber soluble | 9.75 g | 9.75 g |
| Fluoride | 3.6 mg | 3.6 mg |
| Folate | 167 µg | 167 µg |
| Fructose | 7.7 g | 7.7 g |
| Galactose | 2.1 g | 2.1 g |
| Glicemyc Index | 182 µg | 182 µg |
| Glucose | 8.8 g | 8.8 g |
| Glutamic acid | 157 g | 157 g |
| Glutamine | 60 g | 60 g |
| Glycine | 27.34 g | 27.34 g |
| Histidine | 16.32 g | 16.32 g |
| Hydroxyproline | 1 g | 1 g |
| Inulin | 13 g | 13 g |
| Iodine | 2.3 µg | 2.3 µg |
| Iron | 73.68 mg | 73.68 mg |
| Isoleucine | 27.08 g | 27.08 g |
| Lactose | 3 g | 3 g |
| Leucine | 44.2 g | 44.2 g |
| Lignin | 0.1 g | 0.1 g |
| Linoleic Acid | 1.26 g | 1.26 g |
| Lutein | 10 µg | 10 µg |
| Lutein + zeaxanthin | 6436.09 mg | 6436.09 mg |
| Lycopene | 2574 µg | 2574 µg |
| Lysine | 42.45 g | 42.45 g |
| Magnesium | 1054 mg | 1054 mg |
| Malic acid | 0.8 g | 0.8 g |
| Maltose | 1.2 g | 1.2 g |
| Manganese | 32.91 mg | 32.91 mg |
| Methionine | 10.93 g | 10.93 g |
| Molybdenum | 17.3 µg | 17.3 µg |
| Myristic Acid | 0.02 g | 0.02 g |
| Nickel | 2.5 mg | 2.5 mg |
| Nitrogen | 14 g | 14 g |
| Oleic Acid | 0.6 g | 0.6 g |
| Omega 3 | 0.95 g | 0.95 g |
| Omega 6 | 28.72 g | 28.72 g |
| Oxalic acid | 23.4 mg | 23.4 mg |
| Palmitic Acid | 0.4 g | 0.4 g |
| Phenylalanine | 32.65 g | 32.65 g |
| Phosphorus | 2041 mg | 2041 mg |
| Phytoene | 3000 µg | 3000 µg |
| Phytofluene | 300 µg | 300 µg |
| Phytosterols | 427 mg | 427 mg |
| Polyols | 1 g | 1 g |
| Potassium | 7264 mg | 7264 mg |
| Proline | 27.2 g | 27.2 g |
| Protein | 85.91 g | 85.91 g |
| Protein Animal | 1 g | 1 g |
| Protein Plant | 10.5 g | 10.5 g |
| Quinic acid | 0.05 g | 0.05 g |
| Salt | 0.23 g | 0.23 g |
| Selenium | 62.5 µg | 62.5 µg |
| Serine | 32.65 g | 32.65 g |
| Silica | 2 mg | 2 mg |
| Sodium | 187 mg | 187 mg |
| Starch | 149.4 g | 149.4 g |
| Stearic Acid | 0.1 g | 0.1 g |
| Stigmasterol | 0.3 g | 0.3 g |
| Sucrose | 6.4 g | 6.4 g |
| Sugar | 31.9 g | 31.9 g |
| Sugar Alcohols | 1 g | 1 g |
| Sugar added | 3 g | 3 g |
| Sulfur | 253 mg | 253 mg |
| Taurine | 1 mg | 1 mg |
| Threonine | 26.82 g | 26.82 g |
| Total Carbohydrates | 75.2 g | 75.2 g |
| Total Fat | 3.1 g | 3.1 g |
| Total Protein | 11.4 g | 11.4 g |
| Total sugar alcohols | 2 g | 2 g |
| Tryptophan | 10.74 g | 10.74 g |
| Tyrosine | 21.45 g | 21.45 g |
| Valine | 37.54 g | 37.54 g |
| Vitamin A | 3914 µg | 3914 µg |
| Vitamin B1 (Thiamin) | 2.64 mg | 2.64 mg |
| Vitamin B12 (Cobalamin) | 3 µg | 3 µg |
| Vitamin B2 (Riboflavin) | 1.63 mg | 1.63 mg |
| Vitamin B3 (Niacin) | 19.42 mg | 19.42 mg |
| Vitamin B4 (Choline) | 173.9 mg | 173.9 mg |
| Vitamin B5 (Pantothenic acid) | 3.43 mg | 3.43 mg |
| Vitamin B6 (Pyridoxine) | 4.82 mg | 4.82 mg |
| Vitamin B7 (Biotin) | 11.13 mg | 11.13 mg |
| Vitamin B9 (Folate) | 1005 µg | 1005 µg |
| Vitamin C (Ascorbic acid) | 551.6 mg | 551.6 mg |
| Vitamin D | 7 µg | 7 µg |
| Vitamin D3 | 3 µg | 3 µg |
| Vitamin E | 14.25 mg | 14.25 mg |
| Vitamin K | 1859.8 µg | 1859.8 µg |
| Water | 645.83 g | 645.83 g |
| Witamine B8 (Inositol) | 20 mg | 20 mg |
| Zeaxanthin | 5 µg | 5 µg |
| Zinc | 17.79 mg | 17.79 mg |
