Cauliflower Curry with Chickpeas
(4 votes)
(4 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
200
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 200 cal. | (10 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 233.5 μg | (389 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 142 μg | (47 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 99 mg | (104 %) | ||
| Potassium | 746 mg | (19 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 189 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- Ingredients
- 3 onions (chopped)
- 1 Tbsp ginger (freshly grated)
- 1 Cinnamon stick
- 4 Tbsps olive oil
- 3 garlic cloves (chopped)
- 1 tsp Turmeric
- 1 tsp Garam Masala
- 2 chili peppers (red chile, seeded, finely chopped)
- 400 grams Canned tomatoes (canned crushed tomatoes)
- 2 Cardamom (ground)
- 6 cloves
- 1 tsp peppercorns (black)
- 1 tsp Cumin (toasted)
- 500 grams Cauliflower
- 300 grams Spinach (baby)
- 400 grams chickpeas
- 1 Tbsp mint (chopped, for garnishing)
- 2 Tbsps cilantro (minced, for garnishing)
Preparation steps
1.
Saute onions with garlic and ginger in a pan with hot oil. Add in the cinnamon, turmeric, garam marsala and chiles and braise for 3 minutes. Stir in the tomatoes and bring to a boil. Wrap the cardamom, cloves, peppercorns and cumin in a piece of cheesecloth, tie and put into the pan with the tomatoes. Cook until the tomato mixture has reduced by 1/3.
2.
Add the cauliflower and cook 6-8 minutes. Stir in the spinach and chickpeas and simmer for 15 minutes. If the mixture becomes too dry, add a little more water or vegetable broth. Garnish with the mint and cilantro leaves and serve immediately.
