Quick (&healthy) - 15-minutes - high fiber - veggie
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Quick (&healthy) - 15-minutes - high fiber - veggie

with chickpeas, courgette and brown rice

Labels:
Bron van vezels
•Plantaardig
Allergenen :
Gluten
•Haver
•Gerst
•Soja

Raadpleeg altijd het productetiket voor de meest accurate informatie over ingrediënten en allergenen

Bereidingstijd15 minuten
oventijd15 minuten
NiveauMakkelijk

Ingredienten

Hoeveelheden

75 gram

Bruine snelkookrijst

100 ml

Oatly kookhaver bio

(Bevat Gluten, Haver)

75 gram

Vegan gehakt van De Vegetarische Slager

(Bevat Gerst, Soja)

â…“ pak(ken)

Kikkererwten

½ stuk(s)

Knoflookteen

100 gram

Courgetti

½ stuk(s)

Ui

½ stuk(s)

Wortel

½

Tomatenpuree

5 gram

Verse bladpeterselie en koriander

(Kan bevatten Selderij)

½ zakje(s)

Gele currykruiden

½ zakje(s)

Afrikaanse kruidenmix

Zelf toevoegen

½ el

Wittewijnazijn

1 el

Olijfolie

naar smaak

Peper en zout

25 ml

Water voor saus

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Voedingswaarden

Energie (kJ)3273 kJ
Energie (kcal)782 kcal
Vetten30 g
waarvan verzadigd3.8 g
Koolhydraten89.3 g
waarvan suikers17.2 g
Vezels19.6 g
Eiwitten31.9 g
Zout2.2 g

Benodigdheden

•Koekenpan
•Pot
•Hapjespan met deksel

Instructies

1
  • Heat a drizzle of olive oil in a frying pan over medium heat and fry the chickpeas for 13 - 14 minutes. 
  • Add the magic mince and African-style spices in the last 5 minutes. Season with salt and pepper.
  • Boil plenty of salted water in a pot and cook the rice for 10 - 12 minutes.
  • Cook the courgette spaghetti along for the last 1 - 2 minutes, then drain, add back to the pot and season with salt and pepper.
2
  • Meanwhile, cut the carrot into thin crescents. Heat a drizzle of olive oil in a lidded deep frying pan over medium-high heat and fry the carrot, covered, for 2 minutes. 
  • Meanwhile, chop the onion and crush or mince the garlic. Fry with the carrot, covered, for 4 - 5 minutes.
  • Deglaze with the white wine vinegar.
  • In the meantime, chop the fresh herbs.
3
  • Add the tomato paste and yellow curry spices to the vegetables, and fry, without lid, for 1 minute.
  • Then add the oatly cooking cream and the water for sauce (see pantry), bring to a boil and let simmer until serving. Season with salt and pepper.
4
  • Serve the rice and courgette on deep plates or in bowls and top with the curry sauce, the mince and chickpeas.
  • Garnish with the fresh herbs.

Did you know... courgettes are technically classified as a fruit, as are cucumbers, pumpkins and tomatoes. Courgettes are high in iron, vitamin C and calcium.