Curry with Chickpeas and Cauliflower
Healthy, because
Even smarter
Nutritional values
Cauliflower provides us with plenty of vitamin C - the water-soluble vitamin plays a decisive role in the immune system. Almond kernels provide cell-protecting vitamin E, protein and unsaturated fatty acids. Greek yoghurt also scores with a lot of protein and bone-strengthening calcium. The vital substance package is rounded off with folic acid from spinach.
Would you like a satiating side dish with this? No problem: If you prefer a more classical style, we recommend natural rice with curry; millet or quinoa are also good to go with it and full of vital substances.
(Percentage of daily recommendation)
| Calorie | 300 cal. | (14 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.7 g | (36 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 171.7 μg | (286 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 150 mg | (158 %) | ||
| Potassium | 911 mg | (23 %) | ||
| Calcium | 176 mg | (18 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 230 mg | |||
| Cholesterol | 24 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 800 grams Cauliflower
- 250 grams chickpeas (from a can)
- 50 grams blanched almonds
- 100 grams Spinach
- 1 onion
- 2 Tbsps Ghee (or clarified butter)
- 1 tsp Turmeric
- ½ tsp Cumin
- ½ tsp ground ginger
- 150 milliliters Vegetable broth
- 150 grams Yogurt (0.1% fat)
- 2 Tbsps chopped fresh cilantro
- salt
- freshly ground peppers
Preparation steps
Rinse the cauliflower and drain the chickpeas. Rinse the chickpeas and drain well.
Coarsely chop the almonds. Rinse, trim and drain the spinach leaves well. Peel the onion, finely chop and sauté in hot ghee. Add the turmeric, cumin and ginger, sauté briefly and deglaze with the vegetable broth. Add the cauliflower, chickpeas and almonds, season with salt, cover and simmer gently, stirring occasionally, 10-15 minutes.
Stir in the yogurt, cilantro and spinach (do not allow mixture to boil). Season with salt and pepper and serve.
