Green Vegetable Curry
Green vegetable curry - Vitalizing Immune Booster Bowl
Healthy, because
Even smarter
Nutritional values
The vegetable is rich in the green plant pigment chlorophyll, which has a blood-cleansing and detoxifying effect. In addition, the abundant fiber in the vegetable provides long-lasting satiety and stimulates digestion.
If you find the coconut flavor too intense, you can replace some of the coconut milk with cream or milk.
(Percentage of daily recommendation)
| Calorie | 464 cal. | (22 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 41 g | (35 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 166.8 μg | (278 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.9 mg | (16 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 33.4 μg | (11 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 4.2 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 415 mg | (10 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 34 mg | (11 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 4.4 μg | (2 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 39.2 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 0.1 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 14 ozs baby bok choy (4 baby bunches)
- 2 Zucchini
- 4 scallions
- 2 onions
- 2 garlic cloves
- ¾ oz ginger (1 piece)
- 1 small red chili pepper
- 1 oz Coconut oil (2 TBSP.)
- 1 tsp ground Turmeric
- 1 tsp ground Cumin
- 1 tsp ground cilantro
- 22 ozs Coconut milk
- 14 ozs Peas (frozen)
- 10 ozs cilantro (1 bunch)
- 1 Shiso sprout
- salt
- 2 Tbsps Lime juice
- Red pepper flakes
Preparation steps
Clean bok choy, wash, and cut lengthwise into narrow wedges. Zucchini clean, wash, quarter lengthwise, and cut into pieces. Clean, wash, and cut spring onions into 1-inch long pieces. Peel and chop onions, garlic and ginger. Halve chili pepper lengthwise, remove seeds, wash and chop.
Heat oil in a saucepan. Sauté chili together with onions, garlic, and ginger in a saucepan for 2 minutes over medium heat. Add spices and saute for 1 minute. Pour in coconut milk and bring to a boil. Add bok choy, zucchini, green onions, and peas and simmer over medium heat for 7-8 minutes, stirring occasionally.
Meanwhile, wash cilantro, shake dry, pluck leaves and chop coarsely. Cut cress from the bed.
Mix the coriander into the curry, season with salt and lime juice. Fill into bowls, sprinkle with chili flakes and garnish with cress.
