Cauliflower Chickpea Curry
Cauliflower Chickpea Curry - Spicy stew with fiery chili
Healthy, because
Even smarter
Nutritional values
Romanesco is a first-class source of potassium. This mineral can lower blood pressure and prevents cardiac arrhythmias, keeping the heart healthy in time. Ghee, clarified butter, provides easily digestible fat and thus makes food digestible. In addition, its unsaturated fatty acids have a beneficial effect on the cardiovascular system.
Time is short and the cauliflower curry with romanesco and chickpeas needs to be on the table quickly? Then you can also resort to chickpeas from the jar and thus save the soaking time for the dried chickpeas.
(Percentage of daily recommendation)
| Calorie | 665 cal. | (32 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 19.8 g | (66 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 227.9 μg | (380 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 392 μg | (131 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 210 mg | (221 %) | ||
| Potassium | 1,492 mg | (37 %) | ||
| Calcium | 171 mg | (17 %) | ||
| Magnesium | 156 mg | (52 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 27.5 g | |||
| Uric acid | 209 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 71 g |
Ingredients
- Ingredients
- 9 ozs Dried chickpeas
- 5 chili peppers (red and green)
- 2 onions
- 2 garlic cloves
- 2 Tbsps Ghee (clarified butter)
- 1 tsp brown Mustard seed
- 1 tsp Coriander
- 1 Cinnamon stick
- 4 Curry leaves
- 1 Tbsp ground Turmeric
- 22 ozs Vegetable broth
- 14 ozs Romanesco broccoli
- 14 ozs Cauliflower (0.5 Cauliflower)
- 2 green Thai mangos
- 14 ozs Coconut milk
- salt
- 2 Tbsps lemon juice
Kitchen utensils
Preparation steps
Soak chickpeas overnight in plenty of water. The next day, drain, rinse and drain. Wash chili peppers and cut into the sides. Peel onions and garlic, chop coarsely.
Heat ghee in a hot ovenproof pot. Sauté mustard and coriander seeds for 2 minutes over medium heat. Add cinnamon stick, curry leaves, turmeric, onions, garlic and chili and sauté for 5 minutes. Add broth and chickpeas, cover and simmer over low heat for about 45 minutes.
Meanwhile, clean and wash romanesco and cauliflower, divide into large florets and halve or slice. Peel mangos, cut flesh from stone into small pieces.
Add the coconut milk to the curry, season with salt and lemon juice. Mix in the mango, romanesco and cauliflower and cook in a preheated oven at 200 °C / 400 °F for another 20 minutes, stirring occasionally and allowing the curry to brown slightly.
