Chickpeas Curry with Cauliflower
Nutritional values
(Percentage of daily recommendation)
| Calorie | 333 cal. | (16 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.3 g | (38 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 295.3 μg | (492 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 210 μg | (70 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 180 mg | (189 %) | ||
| Potassium | 1,463 mg | (37 %) | ||
| Calcium | 230 mg | (23 %) | ||
| Magnesium | 136 mg | (45 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 274 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 500 grams waxy potatoes
- 700 grams Cauliflower
- 300 grams chickpeas (canned)
- 250 grams Spinach
- 2 Tbsps vegetable oil
- 2 garlic cloves
- 1 ½ little, green chili peppers
- 2 tsps freshly grated ginger
- 3 tsps Garam Masala
- 200 grams Yogurt (0.1% fat)
- 1 tsp Pastry flour
- 3 Tbsps lemon juice
- salt
- freshly ground peppers
- ground paprika (hot)
Preparation steps
Rinse and peel potatoes, cut into about 2 cm (approximately 3/4 inch) cubes. Rinse cauliflower, divide into florets. Drain chickpeas. Rinse spinach and blanch in boiling salted water, drain.
Heat oil in a large pan. Cook potatoes on medium heat, stirring frequently, for about 10 minutes. Add cauliflower and cook for another 10 minutes, add a little hot water if necessary.
Peel and chop garlic. Rinse chile peppers, halve lengthwise, remove seeds and ribs and chop. Add garlic, chile pepper and ginger to the pan and cook briefly. Add Garam Masala and cook briefly. Add yogurt and flour and mix until smooth and add to the pan. Simmer on low heat for about 10 minutes. Add spinach and cook briefly.
Season cauliflower curry with lemon juice, salt, and pepper. Add drained chickpeas. Sprinkle with a little paprika and serve.
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