Recipes · Algerian · Stews
Dobara (Algerian Chickpea Stew)
One serving has 399 kcal and 15 g protein, and at least a fifth of a woman's daily need of manganese (162%), folate (89%), copper (66%), vitamin K (43%), pyridoxine (42%) and fiber (36%). Ready in 580 minutes.
- Preparation: 490 min
- Cooking: 90 min
- Makes: 1 serving (443 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Chickpeas, dried
- 20 g Tomato paste
- 50 g Onions, raw
- 6 g Garlic, raw
- 0.3 g Bay leaves
- 2 g Cumin
- 1 g Coriander seeds
- 12 g Olive oil
- 1.3 g Salt
- 0.3 g Black pepper
- 250 g Water
- 30 g Tomatoes, raw
- 10 g Scallions, raw
Method
- Soak the chickpeas in plenty of water overnight, then drain and rinse.
- Put the chickpeas in a pot with the water, bay leaf, chopped onion and garlic, bring to a boil, then boil hard 10 minutes before reducing to a simmer.
- Cover and simmer 1-1.5 hours until the chickpeas are completely soft.
- Stir in the tomato paste, cumin, coriander, olive oil, salt and pepper, and simmer 10 more minutes until the broth is fragrant and lightly thickened.
- Serve hot in bowls, topped with the diced fresh tomato and sliced spring onion, with crusty bread on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 399 kcal | 19% |
| Carbohydrates | 52 g | |
| Water | 355 mL | |
| Fiber | 10.5 g | 36% |
| Protein | 15.1 g | 31% |
| Tryptophan | 0.14 g | |
| Threonine | 0.52 g | |
| Isoleucine | 0.58 g | |
| Leucine | 0.96 g | |
| Lysine | 0.91 g | |
| Methionine | 0.18 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.73 g | |
| Tyrosine | 0.34 g | |
| Valine | 0.58 g | |
| Histidine | 0.38 g | |
| Fat | 16.5 g | |
| Monounsaturated | 10 g | |
| Polyunsaturated | 3.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.9 g | |
| Saturated | 2.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 111 mg | 11% |
| Copper | 0.59 mg | 66% |
| Iron | 5.3 mg | 30% |
| Magnesium | 81.6 mg | 26% |
| Manganese | 2.9 mg | 162% |
| Phosphorus | 217 mg | 31% |
| Potassium | 884 mg | 19% |
| Selenium | 2.6 µg | 5% |
| Sodium | 550 mg | |
| Zinc | 2.2 mg | 28% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.54 mg | 42% |
| Folate (vitamin B9) | 358 µg | 89% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 74.9 mg | 18% |
| Vitamin A | 36.9 µg | 5% |
| Vitamin C | 18.9 mg | 25% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 38.9 µg | 43% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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