Of which 11.3 g sugars and 1.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (chickpeas and vegetables) · Vitamin C (bell pepper)
Allergens none
Vegetable and chickpea caldeirada (Portuguese stew)
Fish caldeirada without the fish, with chickpeas giving body to the broth.
Ingredients
- 400 g (14 oz) cooked chickpeas, drained
- 400 g (14 oz) potato, thickly sliced
- 200 g (7 oz) carrot, sliced into rounds
- 150 g (5½ oz) red bell pepper, cut into strips
- 200 g (7 oz) zucchini, cut into thick rounds
- 400 g (14 oz) canned peeled tomatoes
- 1 large onion, cut into half-moons (150 g / 5½ oz)
- 3 cloves garlic, sliced (15 g / ½ oz)
- 3 tbsp olive oil (30 g / 1 oz)
- 15 g (½ oz) chopped fresh parsley and cilantro
- 1 bay leaf (0.2 g)
- sweet paprika, salt and black pepper, to taste
- 1 glass (200 ml) water (200 g / 7 oz)
Method
- In a wide pot, cover the bottom with half the olive oil, the onion and the garlic.
- Build up the layers: potato, carrot, bell pepper, zucchini, and the chickpeas on top. Season each layer with a little salt and sweet paprika.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
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