Vegetable Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 230 cal. | (11 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 47.6 μg | (79 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 128 mg | (135 %) | ||
| Potassium | 1,124 mg | (28 %) | ||
| Calcium | 129 mg | (13 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 104 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 400 grams potatoes
- 400 grams Cauliflower
- 1 Tbsp vegetable oil
- 2 Tomatoes
- ½ scallion
- 1 garlic clove
- 1 small, green chili pepper
- 1 tsp freshly grated ginger
- 2 tsps Garam Masala
- 100 grams nonfat Yogurt (0.1% fat)
- ½ tsp Pastry flour
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 2 tsps Sesame seeds
Preparation steps
Rinse, peel and cube the potatoes. Rinse the cauliflower and divide into small florets.
Heat the oil in a large pan. Saute the the potatoes over medium heat for about 10 minutes. Add the cauliflower. Pour in some hot water and simmer for another 10 minutes.
Blanch the tomatoes, peel, quarter, remove the core and dice. Rinse the scallion and cut into thin rings. Set aside some of the scallion leaves for the garnish.
Peel and chop the garlic. Rinse the chile pepper, halve lengthwise, remove the seeds and chop. Add the ginger, chile pepper and scallion into the pan and saute. Stir in the garam masala. Stir in the yogurt and flour until smooth. Add the tomatoes. Simmer over low heat for about 10 minutes.
Season with lemon juice, salt and pepper. Serve sprinkled with scallion leaves and sesame seeds.
