Chickpea and Seitan Curry
Nutritional values
(Percentage of daily recommendation)
| Calorie | 625 cal. | (30 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 11.6 μg | (19 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 389 mg | (10 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 274 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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
Preparation steps
For the curry: Remove the fresh chickpeas from their shells and soak overnight in cold water or drain the canned chickpeas.
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.
Cut the tomatoes into pieces.
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.
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.
