Chickpea and Pumpkin Curry with Tomatoes
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
238
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 238 cal. | (11 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 8.7 μg | (15 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 594 mg | (15 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 214 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- Ingredients
- 200 grams Hokkaido pumpkin
- 1 onion
- 1 Eggplant
- 1 red paprika
- 2 Tbsps sesame oil
- 1 tsp Mustard seed
- 650 milliliters Vegetable broth
- 400 grams chickpeas (from a can)
- 1 bay leaf
- freshly ground peppers
- salt
- 1 tsp Turmeric
- 1 tsp Chili powder
- 1 Tbsp grated ginger
- 4 ripe Tomatoes
- For garnish
- 2 Tbsps Shredded coconut
Preparation steps
1.
Rinse the pumpkin, cut in half, remove seeds and cut into small cubes. Peel the onion and cut into strips. Rinse the eggplant and cut into small cubes. Rinse the pepper, pat dry, remove seeds and ribs and cut into strips.
2.
Heat the oil in a pan and cook the mustard seeds until they burst. Sauté the onion, pepper strips, pumpkin and eggplant and pour in the broth. Simmer for about 10 minutes.
3.
Drain the chickpeas through a sieve and mix into the pan with the bay leaf. Simmer another 10 minutes. Season with pepper, salt, turmeric, chili powder and ginger. Rinse the tomatoes, remove the cores, cut into slices and mix with the curry. Serve with rice on warmed plates sprinkled with shredded coconut.
