Cauliflower Peas
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
moderate
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
208
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 208 cal. | (10 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.4 g | (38 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 101.4 μg | (169 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 229 μg | (76 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 150 mg | (158 %) | ||
| Potassium | 885 mg | (22 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 197 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams Cauliflower
- 400 grams Peas
- 2 Tbsps vegetable oil
- 2 garlic cloves
- 1 green chili pepper
- 2 tsps freshly grated ginger
- 1 tsp Cumin
- 1 tsp ground Turmeric
- 100 grams Yogurt (0.1% fat)
- 1 tsp Pastry flour
- 1 Tbsp lemon juice
- salt
- freshly ground peppers
- hot ground paprika
Preparation steps
1.
Rinse and divide the cauliflower into florets. Rinse the peas and drain. Fry the cauliflower in oil for 4-5 minutes until brown. Peel and finely chop the garlic. Rinse, halve, remove the seeds and chop the chile pepper. Saute the garlic, ginger and chile in the pan briefly. Stir in the cumin and turmeric, pouring in a little water.
2.
Add the yogurt and flour and stir until smooth. Add the peas and cauliflower. Cook on low heat for 10 minutes, stirring continuously.
3.
Season with lemon juice, salt and pepper. Sprinkle with paprika and serve.
