Asparagus Coconut Curry with Broccoli
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(0 votes)
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 37 min.
Ready in
Calories:
520
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 520 cal. | (25 %) | ||
| Protein | 10.52 g | (11 %) | ||
| Fat | 46.71 g | (40 %) | ||
| Carbohydrates | 22.84 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.61 g | (15 %) |
more nutritional values
| Vitamin A | 123.61 mg | (15,451 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.49 mg | (29 %) | ||
| Vitamin B₁ | 0.24 mg | (24 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.87 mg | (49 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 192.84 μg | (64 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 1.66 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40.65 mg | (43 %) | ||
| Potassium | 818.51 mg | (20 %) | ||
| Calcium | 79.84 mg | (8 %) | ||
| Magnesium | 99.71 mg | (33 %) | ||
| Iron | 4.08 mg | (27 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 2.05 mg | (26 %) | ||
| Saturated fatty acids | 31.69 g | |||
| Cholesterol | 0 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 50 grams unsalted Peanuts
- 350 grams green Asparagus
- 1 Broccoli (450 grams)
- 1 onion
- 2 garlic cloves
- 1 pc fresh ginger (each 3 cm)
- 2 Tbsps Peanut oil
- ½ tsp ground Cumin
- 1 generous pinch ground cilantro
- 1 generous pinch Chili powder
- 2 Tbsps yellow Curry paste
- 200 milliliters Vegetable broth
- 550 milliliters Coconut milk
- fresh cilantro (for garnish)
Preparation steps
1.
Toast peanuts in a dry skillet. Remove from the heat, let cool and then coarsely chop.
2.
Rinse asparagus, peel bottom third, cut off woody ends and cut into 6 cm (approximately 2 inch) long pieces. Rinse broccoli and divide into florets. Peel onion, garlic and ginger and chop finely. Heat oil in a wok or a large frying pan. Add onions, garlic and ginger cubes and sauté until soft. Sprinkle spices into the wok, stir and fry briefly. Add curry paste and stir. Deglaze the wok with broth and coconut milk, stir and then add vegetables. Saute for 4-5 minutes until al dente and season to taste. Serve asparagus coconut curry in small bowls and garnish with chopped nuts and fresh cilantro.
