Carrot and Garbanzo Curry
with cranberries
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 264 kcal | (13 %) | ||
| Protein | 7.49 g | (8 %) | ||
| Fat | 9.62 g | (8 %) | ||
| Carbohydrates | 39.27 g | (26 %) | ||
| Sugar added | 0.61 g | (2 %) | ||
| Roughage | 9.21 g | (31 %) |
more nutritional values
| Vitamin A | 2,082.88 mg | (260,360 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin B₁ | 0.09 mg | (9 %) | ||
| Vitamin B₂ | 0.09 mg | (8 %) | ||
| Niacin | 1.15 mg | (10 %) | ||
| Vitamin B₆ | 0.15 mg | (11 %) | ||
| Folate | 84.36 μg | (28 %) | ||
| Pantothenic acid | 0.28 mg | (5 %) | ||
| Biotin | 2.01 μg | (4 %) | ||
| Vitamin B₁₂ | 0.07 μg | (2 %) | ||
| Vitamin C | 24.34 mg | (26 %) | ||
| Potassium | 310.02 mg | (8 %) | ||
| Calcium | 96.46 mg | (10 %) | ||
| Magnesium | 32.42 mg | (11 %) | ||
| Iron | 4.75 mg | (32 %) | ||
| Iodine | 1.22 μg | (1 %) | ||
| Zinc | 0.81 mg | (10 %) | ||
| Saturated fatty acids | 4.33 g | |||
| Cholesterol | 16.51 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ¼ cup dried Cranberry
- 1 Apple
- 1 tablespoon lemon juice
- 2 tablespoons butter
- 1 onion (finely chopped)
- ¾ inch fresh ginger (finely chopped)
- 6 carrots (cut into matchsticks)
- 1 teaspoon powdered sugar
- 1 tablespoon Curry powder
- ⅜ cup Orange juice
- ⅔ cup vegetable stock
- 1 cup chickpeas (tinned)
- 4 tablespoons Yogurt
- 2 tablespoons black Sesame seeds
- parsley (for garnish)
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.
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