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Moroccan Bean and Rice Stew (Pressure Cooker) Recipe

Moroccan Bean and Rice Stew (Pressure Cooker) Recipe

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Moroccan Bean and Rice Stew (Pressure Cooker)

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Ingredients:

Serving

2 1/2 cups water
1 1/2 cups dried garbanzo beans, soaked and drained
5 1/2 cups chicken broth
1 1/2 cups canned italian plum tomatoes, drained and chopped
1 cup lentils
1 cup fresh italian parsley, stemmed and chopped
1/2 cup brown rice
2 medium yellow onions, finely chopped
1 tbsp tomato paste
1 tsp coarse-ground black pepper
1/2 tsp crumbled saffron thread
salt , pepper to taste

Directions:

Put soaked chick peas and the water into the pressure cooker, bring to high pressure, cook 10 minutes. Reduce pressure quickly under cold water, add remaining ingredients, return to high pressure, and cook for 30 more minutes. Let pressure fall on its own. Can be made in advance and kept 3 days in refrigerator.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	237.88 Kcal (996 kJ)
Calories from fat	44.81 Kcal
		% Daily Value*
Total Fat	4.98g	8%
Sodium	714.65mg	30%
Potassium	625.85mg	13%
Total Carbs	36.7g	12%
Sugars	1.91g	8%
Dietary Fiber	9.2g	37%
Protein	10.99g	22%
Vitamin C	28mg	47%
Iron	3.1mg	17%
Calcium	72.9mg	7%

Amount Per 100 g
Calories	61.8 Kcal (259 kJ)
Calories from fat	11.64 Kcal
		% Daily Value*
Total Fat	1.29g	8%
Sodium	185.65mg	30%
Potassium	162.58mg	13%
Total Carbs	9.53g	12%
Sugars	0.5g	8%
Dietary Fiber	2.39g	37%
Protein	2.85g	22%
Vitamin C	7.3mg	47%
Iron	0.8mg	17%
Calcium	18.9mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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