Quick (&healthy) - 15-minutes - high fiber - veggie
with chickpeas, courgette and brown rice
Gemaakt in een fabriek waar eieren, melk, vis, pinda's, sesam, schaaldieren, soja, noten en tarwe worden verwerkt.
Ingredienten
75 gram
Bruine snelkookrijst
100 ml
Oatly kookhaver bio
(Bevat: Gluten, Haver)
75 gram
Vegan gehakt
(Bevat: Gluten, Soja, Gerst Kan bevatten: Haver, Mosterd, Rogge, Selderij, Tarwe, Gluten)
⅓ 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
Benodigdheden
Instructies
- 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.
- 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.
- 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.
- 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.
