Vegetable Stew (Tangarat Khudar)

70 minutes Prep: 10 minutes Cook: 60 minutes

171 calories per serving view nutrition facts

6 servings suggest servings

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Ingredients

500	grams	meat	remnant
100	grams	chickpeas (garbanzo beans)
500	grams	tomatoes
1	medium	carrot
1	medium	potatoe
1	medium	red pepper flakes	red
1	medium	courgettes
1	medium	fennel bulb
1	large	celery	pieces
3/4	litres	stock
100	grams	noodles
1	each	lemon juice
5	tablespoons	olive oil
2	tablespoons	tomato	concentrate
1/2	teaspoon	coriander
1/2	teaspoon	cinnamon
1/4	teaspoon	chili powder
1	x	black pepper
1	x	salt

Directions

Give chick peas into water and let rest over night.

Heat up 3 tb Olive-Oil in a big pot, add chopped meat and fry for 5 min.

Add chopped vegetables and fry for another 3 min.

Add spices and salt, fry shortly. Mix tomato-concentrate with part of the stock, give into the pot and add rest of the stock.

Add drawned chick peas and let cook at mild heat for about 40 min. (the chick peast must be done). Peel the tomatoes. Heat up 2 tb olive-oil in a pan and fry the tomatoes til they crumble.

Add tomatoes and noodles to te stew and let cook for another 10 min.

Add lemon- juice til reaching taste you prefer.

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Nutrition Facts

Serving Size 149g

Amount per Serving

Calories 171 63% of calories from fat

	% Daily Value*
Total Fat 12.0g	18%
Saturated Fat 2.0g	9%
Trans Fat 0.0g
Cholesterol 6mg	2%
Sodium 106mg	4%
Total Carbohydrate 14.0g	5%
Dietary Fiber 2.0g	10%
Sugars 3.0g
Protein 3.0g	7%

Vitamin A	49%		Vitamin C	27%
Calcium	2%		Iron	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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