Chickpea Curry with Kale
Chickpea Curry with Kale - One pot dish with Indian touch
Healthy, because
Even smarter
Nutritional values
Chickpeas are a great anti-aging food and protect our cells from signs of aging with vitamin E. Cabbage scores with plenty of vitamin C - especially in the gray season, this water-soluble vitamin protects us from colds.
If you have a little more time, use dried chickpeas - this not only saves packaging waste, you can then also decide for yourself how much salt you want to use for seasoning.
(Percentage of daily recommendation)
| Calorie | 377 cal. | (18 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.3 g | (48 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 834.8 μg | (1,391 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 220 μg | (73 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 131 mg | (138 %) | ||
| Potassium | 773 mg | (19 %) | ||
| Calcium | 389 mg | (39 %) | ||
| Magnesium | 132 mg | (44 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 386 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 7 ozs Lacinato Kale (alternatively kale)
- 1 shallot
- 1 garlic clove
- 1 tsp ginger roots
- 1 small chili pepper
- 1 Tbsp Peanut oil
- ½ tsp Curry powder
- ½ tsp Garam Masala
- 1 tsp red Curry paste
- 3 ½ ozs Vegetable broth
- 7 ozs chunky tomatoes (canned)
- salt
- peppers
- 14 ozs chickpeas (can; drained weight)
- 1 handful cilantro
- 2 ¾ ozs Yogurt (4 TBSP.)
Preparation steps
Pluck black kale greens from coarse leaf veins. Wash leaves, shake dry, and cut crosswise into strips. Peel shallot, garlic, and ginger and chop everything finely. Halve chili pepper lengthwise, remove seeds, wash and chop.
In a saucepan, heat oil. Stir-fry shallot, garlic, ginger and chili over medium heat for 3 minutes. Sprinkle with curry powder and garam masala and sauté 1 minute. Stir in curry paste.
Add black kale, cook for 2 minutes while stirring, and deglaze with broth. Mix in tomatoes and simmer everything for 20 minutes at low heat. Season to taste with salt and pepper.
Rinse the chickpeas, drain, add to the kale in the pot and cook for another 10 minutes. At the same time, wash the cilantro, shake dry, pluck the leaves and chop half of them. Season curry to taste and stir in chopped cilantro. Serve chickpea curry with kale with 2 tablespoons of yogurt each and sprinkle with cilantro.
