Chickpea and Seitan Curry

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Chickpea and Seitan Curry
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 12 h. 55 min.
Ready in
Calories:
625
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie625 cal.(30 %)
Protein34 g(35 %)
Fat26 g(22 %)
Carbohydrates62 g(41 %)
Sugar added0 g(0 %)
Roughage6.8 g(23 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.3 mg(28 %)
Vitamin K11.6 μg(19 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin8 mg(67 %)
Vitamin B₆0.2 mg(14 %)
Folate49 μg(16 %)
Pantothenic acid1 mg(17 %)
Biotin8.4 μg(19 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C22 mg(23 %)
Potassium389 mg(10 %)
Calcium99 mg(10 %)
Magnesium81 mg(27 %)
Iron2.7 mg(18 %)
Iodine15 μg(8 %)
Zinc1.5 mg(19 %)
Saturated fatty acids6.9 g
Uric acid274 mg
Cholesterol17 mg
Complete sugar5 g

Ingredients

for
4
For the curry
300 grams chickpeas (fresh or canned)
400 grams Seitan
soy sauce
sesame oil
Curry
peppers
300 grams Tomatoes (fresh or canned)
2 red onions
sesame oil (for sautéing)
150 milliliters Vegetable broth
2 sprigs mint
For the rice
½ l Salt water (or vegetable broth)
200 grams Basmati rice
30 grams butter
How healthy are the main ingredients?
SeitanchickpeasTomatoBasmati ricemintsoy sauce

Preparation steps

1.

For the curry: Remove the fresh chickpeas from their shells and soak overnight in cold water or drain the canned chickpeas.

2.

Cut the seitan into bite-size pieces, place in a bowl and season with soy sauce, sesame oil, curry powder and pepper and let stand.

3.

Cut the tomatoes into pieces.

4.

Peel the onions and cut into thin rings. Heat the oil in a saucepan and sauté the onions until translucent. Add the tomatoes and chickpeas, and saute briefly.  Pour in the vegetable broth and simmer 8 minutes. Drain the seitan. Finely chop half the mint, add to the pan and simmer 5 minutes. Add more vegetable broth if needed. Serve the stew with the rice and garnish with mint.

5.

For the rice: In a saucepan, bring the salt water or vegetable broth to a boil. Add the rice, return to a boil, then reduce to a simmer. Cover and cook over low heat, stirring occasionally until tender, about 18 minutes. Fluff the rice with a fork and mix in the butter.