Carrot and Garbanzo Curry

Name: Carrot and Garbanzo Curry
Total time: 55 min
Yield: 4
Ingredients: 0.25 cup dried cranberries; 1 Apple; 1 tablespoon lemon juice; 2 tablespoons butter; 1 onion (finely chopped); 0.75 inch fresh Ginger root (finely chopped); 6 carrots (cut into matchsticks); 1 teaspoon powdered sugar; 1 tablespoon Curry powder; 0.375 cup Orange juice; 0.667 cup vegetable stock; 1 cup chickpeas (tinned); 4 tablespoons Yogurt; 2 tablespoons black Sesame seeds; parsley (for garnish)

with cranberries

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Difficulty:

easy

Difficulty

Preparation:

30 min.

Preparation

ready in 55 min.

Ready in

Calories:

264

calories

Calories

How many calories can I eat?

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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)

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 %)

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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

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Ingredients

for

servings

Ingredients: ¼ cup
dried cranberries; 1
Apple; 1 tablespoon
lemon juice; 2 tablespoons
butter; 1
onion (finely chopped); ¾ inch
fresh Ginger root (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)

How healthy are the main ingredients?

cranberries Apple onion carrot Orange juice chickpea

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Preparation steps

Soak the cranberries in lukewarm water. Cut the apple into fine wedges and drizzle immediately with the lemon juice.

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.

Deglaze with the orange juice, pour over the stock, add the cranberries and simmer over a medium heat for 10-15 minutes.

Stir in the chickpeas and cook for a further 5 minutes. Season to taste with salt and ground black pepper.

Arrange on plates, drizzle with yoghurt and scatter with sesame seeds. Garnish with parsley and serve.