Black-eyed Pea Coconut Curry
Black-eyed pea coconut curry - Indian style fiery stew
Healthy, because
Even smarter
Nutritional values
Black-eyed peas contain vital protein building blocks, including tryptophan. This amino acid is converted in the body to the happiness hormone serotonin, thus lifting the mood and at the same time having a calming and balancing effect. The fatty component lauric acid from Coconut milk can render pathogens harmless and thus protect against colds and flu.
You can get black-eyed peas in well-stocked supermarkets or health food stores. If you can't get any, replace the legumes with chickpeas, white beans or kidney beans, for example.
(Percentage of daily recommendation)
| Calorie | 364 cal. | (17 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 7.1 μg | (12 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,043 mg | (26 %) | ||
| Calcium | 125 mg | (13 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 9.8 g | |||
| Uric acid | 68 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 9 ozs Black eyed pea
- 2 onions
- 2 garlic cloves
- ¾ oz ginger roots
- 2 green chili peppers
- 2 ½ Tbsps Ghee
- 2 Tbsps indian Curry powder
- 14 ozs Coconut milk
- 26 ozs Vegetable broth
- 5 Tomatoes
- 4 cilantro
- 1 oz Shredded coconut (4 TBSP.)
- 7 ozs Spelt- Flatbread
- 1 Lime
- salt
Preparation steps
Cover beans in a bowl with plenty of cold water and soak for 12 hours, preferably overnight. Then drain and rinse.
Peel onions, garlic and ginger, cut chili peppers in half lengthwise, remove seeds and wash. Finely dice everything.
Heat 2 tablespoons of ghee in a pot. Sauté everything together with curry powder for 3-4 minutes over medium heat. Add beans, coconut milk and broth and simmer over low heat for 35-40 minutes, adding a little water if necessary. Meanwhile, wash tomatoes, remove stalks, chop flesh. Wash cilantro, shake dry and chop.
After 35-40 minutes, add tomatoes and grated coconut to the pot and cook for another 10 minutes. Meanwhile, brush bread with remaining ghee, sprinkle with cilantro and toast in oven under broiler for 3 minutes.
Cut lime in half and squeeze. Season curry with salt and lime juice and serve with bread.
