Local Superfoods

Indian Spiced Carrots on Kale

Average: 4.8 (5 votes)
(5 votes)
Indian spiced carrots on kale

Indian spiced carrots on kale - The sophisticated seasoning blend and bold colors will take you on a culinary vacation.

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Health Score:
9,8 / 10
35 min.

Healthy, because

Even smarter

Nutritional values

The small light brown coriander seeds have a cleansing effect, are considered a natural antibiotic and help with gastrointestinal problems.

To preserve even more of the valuable ingredients, instead of peeling the carrots, just rinse them thoroughly with the help of a vegetable brush.

1 serving contains
(Percentage of daily recommendation)
Calorie165 kcal(8 %)
Protein9 g(9 %)
Fat7 g(6 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage10.9 g(36 %)
Vitamin A3.4 mg(425 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin K1,244.3 μg(2,074 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.6 mg(43 %)
Folate306 μg(102 %)
Pantothenic acid0.4 mg(7 %)
Biotin8.2 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C165 mg(174 %)
Potassium1,217 mg(30 %)
Calcium372 mg(37 %)
Magnesium71 mg(24 %)
Iron4.1 mg(27 %)
Iodine11 μg(6 %)
Zinc1 mg(13 %)
Saturated fatty acids2.7 g
Uric acid100 mg
Cholesterol0 mg
Complete sugar10 g


18 ozs carrots
10 ozs kale
1 shallot
2 garlic cloves
1 red chili pepper
1 Tbsp Peanut oil
2 Tbsps brown Mustard seed
1 tsp Coriander
½ tsp Cumin
1 tsp Garam Masala
1 Tbsp Tandoori paste (Indian spice paste)
3 ozs Vegetable broth
3 ozs Coconut milk
1 scallion
How healthy are the main ingredients?
carrotCoconut milkkaleshallotgarlic cloveCumin

Preparation steps


Peel carrots and cut into thin slices. Clean kale, cut out leaf ribs, wash cabbage and divide into small pieces. Peel and chop shallot and garlic. Halve chili pepper lengthwise, remove seeds, wash and cut into fine rings.


Heat oil in a frying pan. Stir-fry shallot and garlic, half of the chili pepper and spices in it for 2-3 minutes over medium heat. Add carrots and tandoori paste and stir-fry for about 1-2 minutes. Add broth and coconut milk and season with salt. Cook carrots over low heat for about 10 minutes until al dente. Then season with salt and pepper.


Meanwhile, cook kale in boiling salted water for about 10 minutes. Then drain and leave to drain. Clean and wash the spring onion and cut into thin rings. Divide kale among plates, arrange carrots on top and serve sprinkled with spring onion and remaining chili rings.