Carrot and Garbanzo Curry

with cranberries
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Carrot and Garbanzo Curry
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
264
calories
Calories

Healthy, because

Even smarter

Nutritional values

Carrots are rich in beta-carotenes, a natural plant pigment which the body converts into vitamin A, helping protect the body against free radical damage.

This curry pairs beautifully with brown rice, which also adds additional fiber to the dish.

1 serving contains
(Percentage of daily recommendation)
Calorie264 kcal(13 %)
Protein7.49 g(8 %)
Fat9.62 g(8 %)
Carbohydrates39.27 g(26 %)
Sugar added0.61 g(2 %)
Roughage9.21 g(31 %)
Vitamin A2,082.88 mg(260,360 %)
Vitamin D0 μg(0 %)
Vitamin E0.9 mg(8 %)
Vitamin B₁0.09 mg(9 %)
Vitamin B₂0.09 mg(8 %)
Niacin1.15 mg(10 %)
Vitamin B₆0.15 mg(11 %)
Folate84.36 μg(28 %)
Pantothenic acid0.28 mg(5 %)
Biotin2.01 μg(4 %)
Vitamin B₁₂0.07 μg(2 %)
Vitamin C24.34 mg(26 %)
Potassium310.02 mg(8 %)
Calcium96.46 mg(10 %)
Magnesium32.42 mg(11 %)
Iron4.75 mg(32 %)
Iodine1.22 μg(1 %)
Zinc0.81 mg(10 %)
Saturated fatty acids4.33 g
Cholesterol16.51 mg
Author of this recipe:

Ingredients

for
4
Ingredients
¼ cup
1
1 tablespoon
2 tablespoons
1
onion (finely chopped)
¾ inch
fresh Ginger root (finely chopped)
6
carrots (cut into matchsticks)
1 teaspoon
1 tablespoon
cup
cup
1 cup
chickpeas (tinned)
4 tablespoons
2 tablespoons
parsley (for garnish)
How healthy are the main ingredients?
cranberriesAppleonioncarrotOrange juicechickpea

Preparation steps

1.
Soak the cranberries in lukewarm water. Cut the apple into fine wedges and drizzle immediately with the lemon juice.
2.
In a saucepan, melt the butter and lightly fry the onion and ginger. Add the carrots and apple, fry together briefly, sprinkle over the icing sugar and curry powder and leave to caramelise slightly.
3.
Deglaze with the orange juice, pour over the stock, add the cranberries and simmer over a medium heat for 10-15 minutes.
4.
Stir in the chickpeas and cook for a further 5 minutes. Season to taste with salt and ground black pepper.
5.
Arrange on plates, drizzle with yoghurt and scatter with sesame seeds. Garnish with parsley and serve.