Moroccan Pumpkin and Chickpea Stew
1 cup of moroccan pumpkin and chickpea stew contains 393 Calories. The macronutrient breakdown is 77% carbs, 10% fat, and 13% protein. This is a good source of protein (23% of your Daily Value), fiber (38% of your Daily Value), and potassium (21% of your Daily Value).
- Makes
- 8 cup
- Prep Time
- 20 minutes
- Cook Time
- 40 minutes
Ingredients
Coconut oil 1 tbsp or 14g
Crushed red pepper flakes ½ tsp or 0.2g
Directions
- Prepare your pumpkin by slicing in half, removing seeds with a spoon and slice halves into quarters. Turn slices on their sides and carefully sheer the hard skin off from top to bottom. Cube into 1 inch pieces.
- In a large dutch oven or pot, heat oil over medium-high heat, add diced onion and cook until translucent, about 5 minutes. Add garlic, minced ginger, and spices, cook another minute or until fragrant.
- Add diced carrots, cubed sweet potatoes, pumpkin, tomatoes, chickpeas, broth, a good pinch of salt, and raisins. Bring to a boil, cover, reduce heat to low and simmer for 30-40 minutes, or until pumpkin is fork tender. Add in kale and cook until wilted. Taste for seasoning, adding salt, pepper, or any other additional spices or raisins as needed.
- Meanwhile, prepare rice as per package directions.
- Serve Moroccan Pumpkin/chickpeas with rice. Enjoy!
Nutrition Facts
For 1 cup of moroccan pumpkin and chickpea stew (444g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 393 | |
| Fats | 4g | 6% |
| Saturated fats | 2g | 9% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 548mg | 24% |
| Carbs | 78g | 28% |
| Net carbs | 67g | |
| Fiber | 11g | 38% |
| Sugar | 13g | |
| Protein | 13g | |
| Calcium | 161mg | 16% |
| Iron | 6mg | 76% |
| Potassium | 970mg | 21% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 2293μg | |
| Beta carotene | 7140μg | |
| Caffeine | 0mg | |
| Choline | 47mg | 9% |
| Copper | 1mg | 89% |
| Fluoride | 17μg | |
| Folate (B9) | 273μg | 68% |
| Lycopene | 2664μg | |
| Magnesium | 87mg | 21% |
| Manganese | 2mg | 71% |
| Niacin | 4mg | 25% |
| Pantothenic acid | 1mg | 26% |
| Phosphorus | 254mg | 36% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 17% |
| Selenium | 11μg | 20% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 89% |
| Vitamin A IU | 13828IU | |
| Vitamin A | 691μg | 77% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 41% |
| Vitamin C | 52mg | 57% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 13% |
| Vitamin K | 186μg | 155% |
| Zinc | 2mg | 19% |
| Sugars | ||
| Sugar | 13g | |
| Sucrose | 2g | |
| Glucose | 3g | |
| Fructose | 3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 4g | |
| Fats | ||
| Saturated fats | 2g | 9% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 0.4g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 0.4g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 1g | |
