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Chickpeas & Okra over Brown Rice

Author: admin
Quick and simple recipe that will surely make everyone happy. If you like a little spice, feel free to add in a little cayenne pepper.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Bowls, Main Course, Side Dishes
Cuisine American
Servings 4 people
Calories 286.25 kcal

Equipment

  • Medium Pot

Ingredients
  

  • 1 tbsp olive oil divided
  • 1 tsp garam masala
  • 1/2 tsp curry powder
  • 1 tsp coriander seed
  • 1/2 tsp cumin seed
  • 1 small red onion diced
  • 1/2 tsp cayenne pepper optional
  • 1/2 tsp salt to taste
  • 1 tbsp grated ginger
  • 1 tbsp grated garlic
  • 1 1/2 cups sliced okra
  • 1 15oz can diced tomatoes with liquid
  • 1 15oz can chickpeas drained
  • chopped chiles to taste
  • chopped cilantro to taste

Instructions
 

  • In medium pot, heat 1 tbsp of olive oil. Add in onion and cook until soft and translucent.
  • Mix in all of the salt and spices, cook an additional minute.
  • Add in the sliced okra, coat with the remaining oil. Continue cooking until the mixture begins to slightly blacken.
  • Stir in the garlic and ginger.
  • Add in the tomatoes and mix well. Let simmer for about 5 minutes or so and let the tomatoes start to brown a bit.
  • Stir in the chickpeas and let simmer for an additional 15 minutes stirring often. If it starts to lose it's moisture, add in a little water to reach your desired texture.
  • Garnish with the freshly chopped chiles and cilantro. Serve over your favorite brown rice or use as a side dish to compliment another dish.

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Nutrition with Essential Amino Acids

Nutrition Facts
Chickpeas & Okra over Brown Rice
Amount Per Serving (1 Serving)
Calories 286.25 Calories from Fat 62
% Daily Value*
Fat 6.84g11%
Saturated Fat 0.86g5%
Sodium 501.48mg22%
Potassium 840.89mg24%
Carbohydrates 54.7g18%
Fiber 12.85g54%
Sugar 12.82g14%
Protein 12.98g26%
Vitamin A 537.39IU11%
Vitamin B1 0.27mg18%
Vitamin B2 0.16mg9%
Vitamin B3 2.2mg11%
Vitamin B5 0.68mg7%
Vitamin B6 0.66mg33%
Vitamin C 25.49mg31%
Vitamin E 2.46mg16%
Vitamin K 26.13µg25%
Calcium 121.36mg12%
Copper 0.61mg31%
Folate 225.45µg56%
Iron 5.61mg31%
Manganese 1.73mg87%
Magnesium 102.32mg26%
Phosphorus 234.67mg23%
Selenium 5.67µg8%
Zinc 2.31mg15%
Ess-Methionine 148.87mg
Ess-Tryptophan 112.38mg
Ess-Threonine 427.01mg
Ess-Phenylalanine 588.14mg
Ess-Arginine 989.57mg
Ess-Lysine 740.9mg
Ess-Leucine 792.39mg
Ess-Isoleucine 482.51mg
Ess-Histidine 303.63mg
Ess-Valine 485.51mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.