Chickpea and Tomato Curry

5
Average: 5 (2 votes)
(2 votes)
Chickpea and Tomato Curry

Chickpea and Tomato Curry - Tasty culinary rice to India.

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
348
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
1 serving contains
(Percentage of daily recommendation)
Calories348 kcal(17 %)
Protein15 g(15 %)
Fat11 g(9 %)
Carbohydrates40 g(27 %)
Roughage10 g(33 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.8 μg(4 %)
Vitamin E6.4 mg(53 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.9 mg(49 %)
Vitamin B₆0.3 mg(21 %)
Folate55 μg(18 %)
Pantothenic acid1.1 mg(18 %)
Biotin7.5 μg(17 %)
Vitamin C32 mg(34 %)
Potassium474 mg(12 %)
Calcium138 mg(14 %)
Magnesium105 mg(35 %)
Iron5.2 mg(35 %)
Iodine11 μg(6 %)
Zinc2.7 mg(34 %)
Saturated fatty acids5 g
Uric acid302 mg
Cholesterol17 mg

Ingredients

for
4
Ingredients
250 grams yellow onion
2 garlic cloves
1 pc ginger (about 20 grams)
2 stalks mint
700 grams canned chickpeas (drained)
2 Tbsps butter (30 grams)
100 milliliters dry white wine
500 grams canned, diced Tomatoes
1 Tbsp Curry powder
2 bay leaves
salt
peppers
ground cinnamon
How healthy are the main ingredients?
chickpeasTomatogingergarlic clovemintsalt

Preparation steps

1.

Peel the onions, garlic, and ginger. Cut the onions into strips, finely chopped the garlic and ginger.

2.

Rinse mint, shake dry, cut half of the leaves into thin strips. Rinse the chickpeas and drain well.

3.

Heat the butter in a pan. Sauté the onions, garlic and ginger until soft over low heat, about 10 minutes. Deglaze with wine. Add tomatoes, curry powder and bay leaves and simmer for about 5 minutes over medium heat.

4.

Stir in the chickpeas and continue to simmer for about 5 minutes.

5.

Season with salt, pepper, and cinnamon. Transfer to a serving bowl, sprinkle with chopped mint and serve garnished with a mint sprig.