Cauliflower Curry with Chickpeas

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Average: 5 (5 votes)
(5 votes)
Cauliflower Curry with Chickpeas
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
200
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie200 cal.(10 %)
Protein10 g(10 %)
Fat9 g(8 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage7.4 g(25 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E4.1 mg(34 %)
Vitamin K233.5 μg(389 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.4 mg(29 %)
Folate142 μg(47 %)
Pantothenic acid1.4 mg(23 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C99 mg(104 %)
Potassium746 mg(19 %)
Calcium132 mg(13 %)
Magnesium86 mg(29 %)
Iron4.2 mg(28 %)
Iodine10 μg(5 %)
Zinc1.7 mg(21 %)
Saturated fatty acids1.4 g
Uric acid189 mg
Cholesterol0 mg
Complete sugar7 g

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)
How healthy are the main ingredients?
CauliflowerCauliflowerchickpeasSpinacholive oilginger

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.

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